Workouts for the Week: September 17 - September 21

Monday, September 17th

Workout: As Many Rounds as Possible in 25 Minutes - Teams of Three - Courtesy of Bergeron

40 Chest to Bar Pullups
50 Bar facing Burpees
60 Thrusters

Round 1 = 75/55 | Round 2 = 95/65 | Round 3 = 115/75 | Round 4 = 135/95 |
Round 5 = 155/105 and Max Effort until time expires. 

Score is Reps at 155/105 or Rounds + Reps completed.

!Cashout! - 6 Minute Tabata - Time permitting

Odd: Plank
Even: Hollow Holds


Tuesday, September 18th

Workout: Tuesday Mash - With a Partner

7 Minutes to find a 1 Rep Max Snatch

-Immediately Into-

3000m Row

-Immediately Into-

5 Rounds
40 Wall Balls
20 Handstand Pushups (8 Wall Walks)
10 Power Snatch (135/95)

Score is Total Team Weight + Total Time


Wednesday, September 19th

Strength: Pumptown Express - Repeat from July 25th

3-5 Sets of KB Front Rack Carries + Overhead Press

Workout: For Time

20 Power Cleans (185/125)
30 Burpees
40 Alternating Pistols
50 Calorie Row


Thursday, September 20th

Workout: For Time - Courtesy of Bergeron

1 Mile Run
100 Double Unders (200 singles)
21 Deadlifts (225/155)
800m Run
100 Double Unders
15 Deadlifts (275/185)
400m Run
100 Double Unders
9 Deadlifts (315/225)


Friday, September 21st

5:30pm Class is Back!

Strength: 5-4-3-2-1

Back Squat - As Heavy as Possible

Workout: 15 Minute Ladder, Reps increasing by 3 throughout time (3/6/9/12/15…)

DB Squats (50/35)
Toes to Bar (Knee Tucks)


Saturday, September 22nd

9:00am Open Gym and 10:00am Class are Back!

Workout: As Many Rounds as Possible in 18 Minutes - With a Partner

10 Front Rack Lunges (95/65)
20 Push Press
30 KB Swings (1.5/1)
40 Ball Slams