Fit/Strong/Comp EMOM 10- 1 Back Squat (across) ___ In 5 minutes, complete the following: Run 400m 25 Burpees Rest 1 minute In 5 minutes, complete the following: Run 400m 50 DB Snatches (Moderate heavy) Rest… Friday 9-25-15

Fit/Strong/Comp The Other Total Clean 1RM Bench 1RM Overhead Squat 1RM

Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)

Fit 9 Strict Presses (95/65#) Run 400m 15 Push Presses Run 400m 21 Push Jerks Run 400m 30s all out efforts on the AirDyne x5 Rest as needed between each effort. Strong 12-9-6-3 Push Jerk… Tuesday 9-22-15

Fit AMRAP 15 5 Power Cleans (95/65#) 10 Burpees Strong AMRAP 15 5 Power Cleans (135/95#) 5 Burpees Comp AMRAP 15 5 Power Cleans (155/105#) 5 Burpees Over Bar Fit/Strong/Comp On a 6 minute running… Monday 9-21-15

Fit Tabata Row 8 rounds of 20s on and 10s off. Goal: Men-1000m/ Women- 850m Front Squat 3-3-3-3-3 Strong Back Squat H3 3 Rounds In 90s complete the following- Run 50m 30 Russian KBS (53/35#)… Thursday 9-17-15