It is time for another Thursday make up day. We have had a good week of workouts to choose from and Have Empower reset number twenty two on the menu for you. If none of these options sound like the right fit, you can do skill work, or the bike and kettlebell swing pyramid.  Regardless of what you choose we also have the kettlebell holds finisher from last week to help you become bulletproof.

Before coming into the gym have a good look at the options below. Think about what workout will be the best choice for your fitness journey today and will move the game forward. We look forward to seeing you.


Thought of the day

“Stay positive. Better days are on their way.” – Unknown

During this off season I have been working on getting back to a positive mindset and having more fun with my training again. This idea applies to both in the gym and in Jiu Jitsu.  When you train as often as I do you will not be motivated every day but it does not mean you can’t find some joyful moments or opportunities for fun. Whether it’s giving electric a hard time, chatting and joking with other members, or playing with a new piece of equipment there are so many opportunities for fun at Empower.

What moments have brought you the most joy in the gym and how will you keep the positivity flowing? Regardless of where you are at right now, here is to leveling up in the sessions to come.


  1. 5 rnds

15 push jerks 65/95#

12 C2B

9 SDHP 65/95#


  1. 21 Squat snatches

42 cal row

15 Squat snatches

30 cal row

9 Squat snatches

18 cal row



  1. Deadlift



  1. Empower reset #22

1 min Breathing on back

30/30 sec head nods/ rotations


5 mins

20 cross touch Bird Dogs

10 Sit Throughs


3 rnds

1 min Leopard Crawl

1 min crab walk


1 min full body rock



1 min kb suitcase march right

1 min kb suitcase march Left


  1. 3-6-9-12-15-18-15-12-9-6-3

Cal Bike

KBS 1/1.5 pood


  1. The finisher

5 rnds

20 sec Kb Farmers hold

20 Sec Kb Front rack hold

20 Sec KB OH hold


  • Leon