Strength

Superset 4 Sets (Ascending Weight) of:

12 KB Shrugs

12/Side KB Gorilla Rows

12 Back Extensions

12/Side SA Banded Pull Downs

MetCon

20 Minute AMRAP of:

500m Row

12 T2B

12 Burpee Box Overs (20/24″)

Lift

i) TnG Horst Pulls (Clean Variation) 3×15 (Ascending)

ii) TnG Hang Clean Pulls 3×15 (Ascending)

iii) TnG Hang Clean High Pulls 3×10 (Ascending)

iv) Pause Clean 2-2-2-2-1-1-1-1 (Ascending)

Strength

Back Squat 3×3 (Across)

Lift

3 Sets (Across) of:

Push Press (2) + Split Jerk (2)

MetCon

For Time:

100 SA DB Thrusters (35/50# – Switch Arms Every 5 Reps)

*10 Tuck Jumps On Every Minute*

Strength

i) Wide Grip Bench Press 6-6-6 (Ascending)

ii) Close Grip Bench Press 6-6-6 (Ascending)

MetCon

For Time:

21 Clusters (55/75#)

21 Pullups

15 Clusters (65/95#)

15 CTB Pullups

9 Clusters (75/115#)

9 BMU

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September 1st (Friday)

525am – Outdoor Bootcamp

625am – Outdoor Bootcamp

9am – Functional Fitness/Open Gym

5pm – Functional Fitness

September 2nd-4th

CLOSED

September 5th (Tuesday)

Regular Schedule

*See Zen Planner For Schedule Updates*