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Monday 9/3/2018 Labor Day

Labor Day Schedule:

8:15 and 9:15 classes only

Bladium hours: 7am-10pm


500 m row or 400 m run


CS/Dynamic stretch

B Warmup:

500 m Row

25 jumping jacks

25 mountain climbers

15 KBS

15 goblet squats

Workout warmup:

Take 10 min to set up stations and do 5x3 of Dead lifts and HPC's


Saved by the Barbell

  • 3 Rounds for Max Reps in 17 minutes
  • 1 minute Burpees
  • 1 minute Wall Balls (20/14 lb)
  • 1 minute Deadlifts (115/75 lb)  
  • 1 minute Wall Ball Sit-Ups (20/14 lb) (behind the head to heals)
  • 1 minute Hang Power Cleans (115/75 lb)
  • 1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round.

Score is total reps.


No lift or skill today, I will post the Monday lift tomorrow.


Earlier Event: September 2
Sunday Funday 9/2/2018
Later Event: September 4
Tuesday 9/4/2018