Sun Mon Tue Wed Thu Fri Sat

30

  • Lifting: Snatch Balance + Overhead Squats

31

Sep | 1

  • Liam
  • Dumbbell Bench Press 12-11-10-12

2

  • Run 2.26 mi at 90%

3

  • Collin

4

  • Smykowski

5

  • Back Squat 6-5-4-3-2-1-1
  • Front Squat : 1x1
  • Snatch : 1x1
  • Clean & Jerk : 1 Rep Max

6

  • Spinning 18 mi at 75%

7

  • Spinning 14 mi TT
  • The Seven

8

  • Run 3.13 mi at 70%
  • Randy
  • Incline Bench Press 8-6-4-2

9

  • Badger
  • Lat Pull Down 6-5-5-5-6
  • Chest Supported Dumbbell Row 15-15-15-15

10

  • Spinning 12 mi at 70%

11

  • Run 2.07 mi at 65%
  • Emily

12

  • Spinning 18 mi at 75%
  • Back Squat 7-6-5-4-3-2-1
  • Front Squat : 1x1

13

  • Spinning 18 mi at 65%

14

  • Run 2.16 mi at 65%
  • Nutts
  • Nutts
  • Lat Pull Down 190-200-210-220-180

15

  • Spinning 10 mi at 70%
  • RJ

16

  • Run 2.23 mi at 85%
  • Garrett
  • Bench Press : 10-8-6-4-2
  • "Hammer" Iso Lateral Super Incline Press 6-6-6-6

17

  • Run 3.08 mi at 80%
  • Dunn
  • Back Squat (3 sec pause at bottom) 5-5-5-5
  • Leg Extension Machine : 15-15-15

18

  • Spinning 13 mi at 75%
  • 5 RFT: 100 m, Squat Clean Thrusters, Kettlebell Swings, and 100 m

19

  • Spinning 19 mi at 85%
  • 3 Snatch Push Press + 3 Overhead Squat : 3-3-3
  • Pause Snatch Balance + Snatch Balance : 1-1-1-1-1
  • Power Snatch : 3-3-2-2-1-1
  • Every 1 min for 12 mins: Snatch
  • Clean & Jerk : 4x1 at 70% 1RM

20

21

  • Run 2.12 mi at 90%
  • Havana
  • Back Squat : 3-3-2-2-1-1

22

  • Spinning 8 mi at 75%
  • Josie

23

  • Run 2 mi at 75%
  • Hildy

24

  • Run 2.03 m at 75%
  • Big Sexy

25

  • Riley

26

27

  • Spinning 14 mi at 85%
  • Back Squat : 3-3-2-2-1-1
  • Snatch Deadlift + Power Snatch + Snatch High Pull + Snatch : 1-1-1-1-1
  • Power Snatch + Snatch Balance + Overhead Squat + Snatch : 1-1-1-1-1
  • Hang Power Clean + Front Squat + Clean + Front Squat + Jerk : 1-1-1-1-1

28

  • Run 2.01 mi at 80%
  • Sisson

29

30

Oct | 1

2

3