2020

Labor Day Hours7:00a Open Gym 8:00a “Daniel” 9:00a “Daniel”10:00a “Daniel”_______________________ “Daniel”For time: 50 Pull-up 400m Run 21 Thruster 95/65800m Run 21 Thruster 400m Run 50 Pull-up_________________________ Weightlifting Snatch 70% 2×275% 1×180% 2×1 85% 3×1 Snatch Pull 90% 4×4 Back Squat 55% 1×8 60% 1×6 65% 1×4 75% 1×8 Incline Sit-up 15-12-9________________________ Strength 4 rounds:No rest […]

Upper Body 15-12-10-8Incline Press Seated Dip (alternate rounds with a partner) 15-12-10-8 Supinated Pulldown Upright Row (alternate rounds with a partner)15-12-10-8 Pullover Chest Press (alternate rounds with a partner)15-12-10-8Standing Shrug Rear Delt Fly (alternate rounds with a partner)3 rounds:10 EZ Bar Biceps Curl 8 EZ Bar Reverse Grip Biceps Curl AMRAP EZ Bar Curl (alternate

Fitness For load:Power Snatch 2-2-2-2-2(make consistent increases) 4 rounds for time:9 Deadlift 225/15512 Handstand Push-up15 Toes to Bar________________________________ Competitor 3 rounds no measure: 1:00 Ski Erg 1:00 Assault Bike 1:00 Row 1:00 Air Runner 5 rounds for load:4 Bench Press 4 Seated Row (alternate rounds with a partner)4 rounds for time:9 Deadlift 225/15512 Handstand Push-up

Upper Body 3 rounds:No rest between exercises.8 Tempo Pec Deck (:04 ecc) 12 Chest Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Tempo Pullover (:04 ecc) 12 Front Pulldown (alternate rounds with a partner) 3 rounds:No rest between exercises.8 Tempo Dumbbell Lateral Raise (:04 ecc) 12 Shoulder Press(alternate rounds with a partner) 3

FitnessFor load:Seated Row 10-8-6-4(make consistent increases) 3 rounds for time: 400m Run 15 Pull-up 50 Sit-up 15 Pull-up_________________________________ Competitor For time:15 Clean 135/9512 Clean 185/1259 Clean 225/155 5 rounds for time:500m Row 50 Double under 10-12-14-16Super Squat Single-Leg Hamstring Curl (alternate rounds with a partner)___________________________________ WeightliftingClean from blocks (BK)70% 2×275% 1×180% 2×2 Clean Deadlift 2-2-2-2

FitnessFor load:Front Squat 5-5-3-3-3(make consistent increases)For time:30 Shoulder to Overhead 135/9550 Bar Facing Burpee70 Double under__________________________________ Competitor 2 rounds:12 Rear Delt Fly 12 Plate Raise 12 Lateral Raise 15 Tube External Rotation 15 Band Triceps Pushdown For reps::30 Ring Muscle-up 1:30 Rest :30 Handstand Push-up 1:30 Rest :30 Ring Dip 3 rounds:3:00 to complete.250m Row

FitnessFor load:Bench Press 8-5-5-3-3-3(make consistent increases) AMRAP 25:001-2-3-4-5-6-7….DBall Over the Shouder 150/80Rope Climb Parallette Pass Through *follow each round with a 200m run._______________________________________ Competitor Snatch 70% 2×375% 3×2 Back Squat 55% 1×8 60% 1×6 65% 1×4 70% 1×8 AMRAP 25:001-2-3-4-5-6-7….DBall Over the Shouder 150/100Rope Climb Parallette Pass Through *follow each round with a 200m run.________________________________________

Upper Body For load:Single-Arm Front Pulldown 8-8-8(alternate sets with a partner) For load:Incline Press 6×8(alternate sets with a partner) For load:Single-Arm Row 8-8-8(alternate sets with a partner) For load:Chest Press 6×8(alternate sets with a partner) For load:Single-Arm Nebula Low Row 8-8-8(alternate sets with a partner) For load:Triceps Pushdown 15-12-10-8(alternate sets with a partner)________________________________ Weightlifting Snatch

FitnessFor load:Power Snatch 3-3-2-2-2(make consistent increases)“Fight Gone Bad”3 rounds for total reps + calories:1:00 Wall Ball 20/141:00 Sumo Deadlift High Pull 75/551:00 Box Jump 20″1:00 Push Press 75/551:00 Row for Calories 1:00 Rest__________________________________Competitor 5 rounds for load:6 Bench Press 6 Seated Row (alternate rounds with a partner) For time: 35 Weighted Sit-up 2535 Toes to

Upper Body 3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press8-12 Seated Row (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Shoulder Press 8-12 Pullover 8-12 Seated Dip (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Plate Raise 8-12 Standing Shrug 8-12 Rear Delt Fly (alternate rounds with a partner)3 rounds:No rest