Beginning January 1st we will be running a New Year Special. Anyone who joins during January or February will receive a discounted membership fee of $99 for their first month! Click on the link below to schedule your FREE introductory session.
No classes or barbell basics tonight. Just rest up. Enjoy the day.
Well this here website is back. So here are a few things
1.) we are in a strength and fundementals phase. things will be a little bit repetitive. Think of this as a time when we are laying a base for when the programming changes at the end of the year. When we start gearing up for the opens it requires a slightly different set of skills and capacities. So for the next 6 weeks we want to get stronger and more proficient so that when we worry about going faster it is conditioning that is our issue, it is not a matter of strength or skill.
2.) I prefer to put a few posts or even a week out a time on this site so that it is not a thing that slips through the cracks. Make sure you are reading the right date (the title of the post year month date).
3.) we have more to do each workout. I know you all have real lives. But the coaches aren’t being jerks when you are late. they are providing the service you pay for and timing has to be strict since we are doing more in an hour than we have done before. Timing is on you. Be on time, and transition quickly. That way your coaches can coach and you can train. and everyone is happy and there are hearts and flowers everywhere.
Here is today’s workout:
- 3x 30 each leg Couch Stretch
- 3 x 30 Hamstring couch stretch each leg
- 3 x :30/:30 Hands and foot hollow hold
1.) Power Snatch 2 RM
Then take 75% of #1 and 3 ME Sets push press :45 rest between sets
“Open Workout 14.5”
Bar Over Burpees
(time capped at 20:00)
BBG Option 1 :
Max Clean & Jerk
BBG Option 2 :
EMOM 14 min:
5 Split Stance Strict Press
3 Tempo Front Squat 55×0
*try and go a bit heavier than last week on both*
12 Minute AMRAP:
3 Snatch 135/105
6 Clean & Jerk 135/105
54 Double Unders