**Labor Day Schedule:
7:00am Sweat Sessions & 9:00am Class Only

Workout of the Day for Monday, September 3rd, 2018:
“Saved by the Barbell”

3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans

Sweat Sessions Workout for Monday, September 3rd, 2018:
Mobility:
Fragon (2 min/side)
Lizard (2 min/side)
Pigeon (2 min/side)

7 min AMRAP:
200M Row, or 400m Bike
5 Pull-Up
10 Push-Up
15 Air Squat

7 min AMRAP:
200M Run
15 Sandbag Clean

7 min AMRAP:
200M Run
15 Burpees

**Labor Day Schedule:
7:00am Sweat Sessions & 9:00am Classes only

Workout of the Day for Sunday, September 2nd, 2018:
Mobility:
Group Hip Opener
Hamstring (2 min/side)

Skill: DB Hang Clean & Jerk

3 Rounds, 90 Seconds Per Station:
• Cal Row, or Bike
• WallBall
• DB Hang Clean & Jerk
• Russian KB Swing

*30 Sec. Rest Between Stations.

Workout of the Day for 8am, Saturday, September 1st, 2018:
Snatch EMOM*
Week 3

3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets.

Workout of the Day for 8am, Saturday, September 1st, 2018:
5 Rounds (In Teams of 2):
400m Run
30 KB Swing 70/53-lb
20 Cal Bike, or Row
100 Ft. Single KB/DB Overhead Walking Lunge 53/35-lb

Pre-Wod:
Dynamic Group Warm-Up
Couch Stretch (2 min/side)
Pigeon (2 min/side)

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2 Rounds (7 min cap):
200m Run
8 Toes-2-Bar
8 Tall Muscle Clean
8 Front Squat
8 Good Morning

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1 Round: Side-Butt
Tabata, alt: Hollow & Arch

Workout of the Day for Friday, August 31st, 2018:
Backsquat
4 x 2 @ 85%

16 Min AMRAP:
8 Power Clean 155/105-lb
16 HSPU
8 Front Squat 155/105-lb
16 Chest-2-Bar

Sweat Sessions Workout for Friday, August 31st, 2018:
20 min AMRAP:
30 Box Jumps
30 DB Bent Over Row
30 Push-Up
30 Tuck-Ups
30 Plate G2OH

Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calve Raises
Group Hip Opener

Workout of the Day for Thursday, August 30th, 2018:
“Flight Simulator” (10 min cap)
5-10-15-20-25-30-35-40-45-50-45…5
Dubz

Front Squat
8 x 1 @ 70%

10 Min AMRAP (For Quality):
20 V-Up
30 Ft. Handstand Walk

Pre-Wod:
Dynamic Group Warm-Up

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15 PVC Passthrough
Thoracic Mobility
15 PVC Passthrough

Workout of the Day for Wednesday, August 29th, 2018:
10-9-8-7-6-5-4-3-2-1*:
Bench Press**

*2 Legless Rope Climb 15ft, or 5 Strict Pull-Up, and 20 Sec. L-Sit after each round.
**Begin at 45% 1RM, add 5% each Round

Sweat Sessions Workout for Wednesday, August 29th, 2018:
12 min AMRAP:
7 Burpee
7 DB Squat Clean (Heavy)
7 “See the Light” Sit-Up

12 min AMRAP:
10 Pull-Up, or Ring Row
20 KB Lunges
30 Dubz

Pre-Wod:
Dynamic Group Warm-Up

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Lacrosse Ball Foot Roll-Out (2 min/side)
KB Calve Smash (2 min/side)
Pigeon Stretch (2 min/side)

Workout of the Day for Tuesday, August 28th, 2018:
3 Rounds (40 Min Cap):
1 Mile Run
30 DB Box Step Over 50/35-lb

“After Party”
2 Rounds (With a Partner):
200m Farmer Carry 70/53-lb
200m Sandbag Carry 150/100-lb

Pre-Wod:
Dynamic Group Warm-Up
3-Primary SMR

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2 Rounds (7 min Cap):
12/10 Cal bike, or Row
12 Burpee
12 Hang Power Snatch 45/35-lb

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Group Hip Opener

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Skill: Power Snatch & OHS

Workout of the Day for Monday, August 27th, 2018:
4 x 2 Min AMRAP:
15 Power Snatch 75/55-lb
MAX Reps Bar Facing Burpee

4 Min Rest. Then:

4 x 2 Min AMRAP:
15 OHS 95/65-lb
Max Reps Cal Bike, or Row

4 Min Rest. Then:

4 x 2 Min AMRAP:
15 Front Rack Lunge 115/85-lb
Max Reps Toes-2-Bar

Sweat Sessions Workout for Monday, August 27th, 2018:
Mobility:
3 Primary SMR
Group Hip Opener

28 Min EMOM:
• Calorie Row
• DB Thruster
• Ring Row, or Strict Pull-Up
• Rest

Sunday Fun-Day!

Sweat Sessions Workout for Sunday, August 26th, 2018:
12 min AMRAP:
200M Run
21 KB Lunge
12 Pull-Up

12 min AMRAP:
60 Dubz
21 Toes-2-Bar
12 DB Hang Squat Clean

Workout of the Day for Saturday, 8am, August 24th, 2018:
Snatch EMOM*
Week 2

3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*1 minute rest in-between sets.

Workout of the Day for Saturday, 9am, August 24th, 2018:
With a Partner, Complete (35 min cap):
50-40-30-20-10:
Wallball 20/24-lb
Dubz
Cal Bike, or Row

*Begin with, and complete a 400m Run before each round.