Week of September 24th

Thank you all who made it out Saturday to the get together, we truly love getting together with you all and having our favorite people all in one room. We will do another one very soon including our Christmas party!

As for this week, we hope you guys keep the mindset of Suck It Up September going into the last week of September. It’s more important than ever to keep grinding through the slow parts of the year. The holidays are upon us and we all have to stay focused. Combine that with it getting darker sooner and colder, wet weather, we have the odds stacked against us.

But you guys have the mindset of not quitting. We believe that and believe in you all to not give up easily. Our definition is just that.

Swink

  1. (archaic, intransitive) to labour, to work hard

Monday

For Time (20:00 cutoff)

-50/40 Calorie Row

-50 Ring Dips

-50 GHD Situps

-50 Ring Push-ups

-50 Calorie Bike

Tuesday

Strength:

-5×4 Back Squats, 1 set every 4 minutes, find a 4 rep max

Wednesday

For Time (14:00 cutoff):

-9 Power Snatch

-15 Thrusters

-21 Power Cleans

Rest 2:00

-21 Power Cleans

-15 Thrusters

-9 Power Snatch

RX, (135/95)

Thursday Open Gym workout option

5 Rounds For Time:

-50 Double Unders

-200m Run

-20/15 Calorie Row or Bike

Rest 3:00 between rounds

Friday

3 Rounds For Time (12:00 cutoff)

-21 Pullups

-15 Front Squats, RX (155/105)

-9 Deficit HSPU, RX (4″/3″)

*No butterfly Pullups today

Saturday

Strength:

In 12:00, find a 5 Rep Max on Bench Press

12:00 AMRAP with a partner:

-2 “Rope Climbs”

-15/12 Calorie Bike

September is almost done but keep the mindset going!