3 or 5k run to start your day? Meet in the gym at 7:45. L1) 3 Rounds 10 Push ups 10 Deadlifts 200m Row L2) In teams of 3: 50 Calorie Row 50 Clean & Jerks 95/65 50 Calorie Row 50 Clean & Jerks 115/75 50 Calorie Row 50 Clean & Jerks 135/95 Comp) 1) Snatch Doubles at 60, 70, 75 & 80% then a heavy single (heavy does not mean max) 2) Clean Doubles at 60, 70, 75 & 80% then a heavy single 3) Back Squat 1 x 4 at 78% 1 x 1 at 83% 1 x 4 at 78% 1 x 1 at 86%

L1) 3 Rounds 10 Thrusters 10 Box Jumps 10 Cal Row 10 AbMat Situps L2) AMRAP 18 30 Thrusters 75/55 30 Box Jumps 24/20 30 Cal Row 30 Hanging Knee Raises Comp) 1) AMRAP 18 30 Thrusters 95/65 30 Box Jump Overs 24/20 30 Cal Row 30 Toes to Bar 2) 300 Double Unders for time

Our next Fundamentals Program starts Monday October 3rd at 7pm. If you're interested, now is a good time to start. L1) 3 Rounds 10 Goblet Squats 10 Push ups 200m Run (if you ran yesterday, row today) L2) In Teams of 2: AMRAP 20 10 Goblet (or Sandbag) Squats 10 Push Press 200m Run (if you ran yesterday, row today) *one athlete completes a full round and then tags partner Comp) Recovery Day

L1) 4 Rounds 200m Run 40 Skips 8 Hang Cleans L2) 1 Round 800m Row (Run) 80 Double Unders 21 Hang Cleans 95/65 2 Rounds 400m Row (Run) 40 Double Unders 15 Hang Cleans 95/65 3 Rounds 200m Row (Run) 20 Double Unders 9 Hang Cleans 95/65 Comp) 1) Clean & Jerk A. 1x3 @ 60% B. 1x3 @ 70% C. 3x3 @ 75% 2) 1 Round 800m Row 80 Double Unders 21 Hang Power Cleans 135/95 2 Rounds 400m Row 40 Double Unders 15 Hang Power Cleans 135/95 3 Rounds 200m Row 20 Double Unders 9 Hang Power Cleans 1

L1) 3 Rounds 15 Wall Balls 10 Deadlifts 5 Burpees L2) Comp workout with 135/95 175/115 205/135 Comp) with a running clock... AMRAP 5 50 Wall Ball Buy-in then, 12 Deadlifts 185/135 12 Burpees over Bar 5:00 Rest AMRAP 5 35 Wall Ball Buy-in then, 9 Deadlifts 225/155 9 Burpees over Bar 5:00 Rest AMRAP 5 20 Wall Ball Buy-in then, 6 Deadlifts 275/185 6 Burpees over Bar

L1) 3 Rounds 5 Snatch 10 Jumping Pull ups 10 Push ups 10 Sit ups L2) 21 Snatches 95/65 21 Pull ups 15 Overhead Squats 95/65 15 Pull ups 9 Squat Snatch 95/65 9 Pull ups Comp) Choose a strength day or a Conditioning day (train smart, don't do both) STRENGTH 1) 5x3 Squat Clean & Jerk at 80% (no TnG) 2) 1x10 Overhead Squats 3) 5x5 Front Squats at 80% 4) Crossover Symmetry - Iron Scap CONDITIONING "Everest" 21 Snatches 115/80 21 Pull ups 15 Overhead Squats 115/80 15 C2B Pull

Sunday Classes are 10-12 for the fall. Coach Syd will have something special for ya!

Anyone interested in a little Relay training? We'll run 3-5k as a group before class. Meet in the gym at 7:45. L1) 4 Rounds 10 Thrusters 40 Skips 100m Row L2) Teams of 2: Relay style 21-18-15-12-9: Relay Style 40 Double Unders 200m Row *one partner completes full round, tags in second partner. Comp) 1) establish a Max set of Ring Muscle ups 2) 5x5 Thrusters, climbing (no rack) 3) Teams of 2: Relay style 21-18-15-12-9 Thrusters 95/65 40 Double Unders 200m Row

L1) 4 Rounds 10 Calorie Row 5 Burpees 5 Box Jumps 5 Power Cleans L2) AMRAP 12 15 Calorie Row 12 Burpee Box Jump 24/20 9 Clean & Jerks 95/65 Comp) 1) 7x3 Front Squat at 85% 2) 5x3 Power Clean at 80% 3) "The Axe" AMRAP 12 15 Calorie Row 12 Burpee Box Jump 24/20 9 Clean & Jerk 135/95

Today is bring a friend day! All classes are free to try. Am Classes are 5:45-7:30. Give yourself enough time to get your workout in. Deck of Cards Spades - Goblet Squats 53/35 Diamonds - Situps Clubs - Kettlebell Swings 53/35 Hearts - Reverse Lunges