We will be closed Monday 9/7/2015 for Labor Day.
This week is a de-load week for all strength movements which means we will not lift anything above 60% of our 90% 1RM
Tuesday 9/8/2015
Strength
Press
3 x 5 of 60% or less of 90% 1RM
Metcon
20 min AMRAP
200m Run
5 HSPU
3 Power Clean (155/105)
1 Thruster (155/105)
Wednesday 9/9/2015
Strength
DL
3 x 5 60% of 90% 1RM
EMOM 15 min
1 min: 10 SDHP (115/85)
2 min: 15 Back Squat (115/85)
Thursday 9/10/2015
Strength
Back Squat
3 x 5 of 60% or less of 90% 1RM
Metcon
12 min AMRAP
Buy In = 48 pull ups
Then 3 RFT
21 Wall Balls (20/14)
27 DU
Max Push Ups with remaining time left of the 12 min AMRAP
*Score is total reps of deadlifts, wall balls, DU's and push ups.
Friday 9/11/2015
METCON
In honor of the firefighters that gave their all on 9/11 we will do "343". All firefighters are welcome to come participate for free.
For Time
100 DL (145/115)
100 PC (95/65)
100 Ground to overhead (65/35)
43 Burpees
