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Katurday 2.4 and Special Announcement

Since soooo many of our AMAZING athletes are competing at the Valentines Day Massacre, the gym will be open at 7am so you can workout with me and then go cheer on the crew at Peak Performance Greendale...otherwise classes are as scheduled. If you are able to go support our members, I'm sure they'd love it!!! Good luck to all who are competing and have FUN! Can't wait to watch you crush it! ๐Ÿ’ช๐Ÿฝ๐Ÿ†๐Ÿฅ‡๐Ÿฅˆ๐Ÿฅ‰

See you tomorrow!

Katurday Workouts


Rowing fatal 40

*500 m row before and after each movement

*option 2, Divide reps by 2 including row (250m) and do 2 rounds time permitting

*option 3, divide by 4 and do 4 rounds (125m row) time permitting

*can sub dumbbells for barbell

*45 min time cap

40 wall balls (20/14)

40 hang cleans (95/65#)

40 pull ups

40 deadlifts (95/65#)

40 push ups

40 box jumps

40 kettle bell swings (53/35#)

40 toes to bar

40 air squats

40 hang snatches (95/65#)

40 double unders

40 sit-ups

40 burpees


Split work as desired

40 minutes

30-20-10 shoulder to overhead(125/85)

60-40-20 box jumps

30-20-10 front squat (135/95)

120-80-40 Double Unders (2:1 singles)

30-20-10 power cleans (155/105)

60-40-20 burpees

AMRAP remaining time

50 deadlifts (185/25)

30 handstand push-ups

1000 m row


4 Rounds 1 min rest between each round

:50 work :10 rest


  1. Row/Bike/Run

  2. Plate ground to overhead

  3. Burpees to plate

  4. Renegade row with push up

  5. Squat Jumps

  6. Bicep curls

  7. Mountain Climbers

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Lift-Milwaukee will be open for open gym on Monday, 7/3 and Tuesday, 7/4 in observance of the Fourth of July holiday. Have a great Independence Day, and let's get back after it on Wednesday. Thank you

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