Workouts for 9/2-9/7/2019

Monday, September 2 - 10a Class Only

JOB'S CHALLENGE

3 Rounds For Time:
20 Burpees (Fit: Bodybuilders)
15 Pull-ups (Fit: Toe-Spot/Banded)
60 Jumping Lunges (Fit: Reverse Lunges)
25 Push-ups (Fit: Box/Knee Push-ups)
1000m Row


Tuesday, September 3

STRENGTH

4x10 Front Squats
@ 75% of 5RM

CARROTS

3 Rounds For Time:
30 Plate Lunges (Fit: 25/10#, RX: 35/25#, FB: 45/35#)
10 Plate Sit-ups (Same Weight)
400m Run


Wednesday, September 4

STRENGTH

3 Supersets:
5 Pull-Up Negatives
30 Banded Good Mornings

YAMS

12 Minute AMRAP:
6/Leg Single-Leg RDL (Athlete's Choice)
6 Renegade Row Push-ups (Athlete's Choice)


Thursday, September 5

STRENGTH

4x10 Push Press
@ 75% of 5RM

ARTICHOKE

4 Rounds:
30 Calorie Row (Fit: 25 Cal)
20 Sit-ups
10 Burpee Box Jumps (Fit: 20/16”, RX: 24/20”, FB: 30/24”)


Friday, September 6

STRENGTH

5x5 Barbell Lunges

BUTTERNUT SQUASH

15 Minute AMRAP:
15 Deadlifts (Fit: 75/55#, RX: 95/65#, FB: 135/95#)
10 Back Squats (Same Weight)


Saturday, September 7 - 10a Class Only

COMMUNITY DAY

4 Rounds (1:00 On, 1:00 Off)
Goblet Squats (Fit: 35/26#, RX: 44/35#, FB: 53+/44+)
Slamball (Fit: 30/20#, RX: 40/30#, FB: 50/40#)
Russian Kettlebell Swings (Fit: 35/26#, RX: 44/35#, FB: 53+/44+)
Push-Ups (Fit: Box/Knee Push-ups)