Workouts for Week of September 26th - October 1st

September 24, 2016


Holiday Months Discount!

Keep yourself in the gym during the most dessert-filled months to ensure your body stays on track! Avoid a fitness and health related New Year's Resolution by sticking to what you've started!

Pay in advance for October, November, & December for only $105/month! ($315 by October 1st)

With your gym membership already taken care of, all your spending money can go toward Christmas gifts and holiday parties!



24:00 for 3 Rounds:
10 Power Snatches from floor at 75%
:20 10/15# Plate Hold at 90' angle
5 Rope Climbs

5:00 EMOM:
20 Double Unders (or 30 Singles)
5 Ring Dips (scale reps if needed to complete)



5 Rounds:
10 (total) Overhead Stationary Lunges
10 Toes-To-Bar
10 Calorie Row

5:00 AMRAP :
10 Alternating Dumbbell Snatches
5 Lateral Burpees Over Dumbbell


3 Rounds:
10 Power Cleans from floor at 75%
Agility Course
10 Renegade Rows

10 Rounds For Time:
5 Pushups
5 Deadlifts (with Clean #)

Thursday *Martial Arts Class at 6:30pm!*

10 Rounds:
200 Meter Run
1 Tire Flip
200 Meter Row



3 Rounds:
2 Shoulder Press+2 Push Press at 95% shoulder press max
10 Ring Rows (as horizontal as possible)
--finish with 1 set of ME shoulder press at 70%--

For Time:
40 1-arm Side Stepping Kettlebell Swings
40 Goblet Squats
40 Situps
40 Goblet Squats
40 1-arm Side Stepping Kettlebell Swings



Open Gym From 9am - 11am





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