Nov 23 2013
Fitness and Performance 6 sets for reps/calories 30 seconds Rowing 30 seconds Rest 30 seconds BB Pushpress 75/55 30 seconds Rest 30 seconds Airdyne 30 seconds Rest 30 seconds DU 30 seconds Rest 30 seconds Burpees 30 seconds Rest Sport Snatch 2-2-1-1-1 T&G power snatch @60% 3-3-3-3-3 Jerk (from rack) 2-2-2-2-2 60-80%
Nov 22 2013
Fitness and Performance 4 sets: Compound set 8 DB push press + 12 Bench dips (feet up) Rest 60 seconds 12 hollow rocks Rest 60 seconds 10 minute AMRAP DB renegade row x 5 Slam balls x 10 150 m row or 100 m ski or 5 cal airdyne or 5 burpees Sport 4 sets: 6 HSPU + 12 Ring dips Rest 60 seconds 6 CTB pull ups Rest 60 seconds 10 minute AMRAP 5 DB snatch (right) 5 waiter lunge (right) 5 burpees 5 DB snatch (left) 5 waiter lunge (left) 5 burpees
Nov 21 2013
Fitness and Performance Keep the clock running 3 rounds: 6 Burpees 12 KB swings …when the clock strikes 5 minutes 4 rounds: 5 HSPU 15 SDHP w/KB 20 jumping lunges …when the clock strikes 15 minutes 5 rounds: 10 Situps 15 medicine ball cleans 20 Mt climbers (each step =1 rep) 25 DU or 50 skips Sport OHS 5-5-3-3-1-1 Front Squats 2-2-2-2-2 60-80% Accessory Good mornings 3-3-3
Schedule updates: Winter and Holiday season 2013
Just want to fill everyone in on some schedule changes coming over the next few months. These schedule changes have been made based on multiple requests. Getting to the gym should be an easy process and not a stressful task. We want the schedule to facilitate your ability to train on a weekly/monthly basis. We look forward to adjusting the class schedule together. December: New classes: Monday 5 pm Tuesday 5 pm Wednesday 5 pm Thursday 7 pm So this means from Monday – Thursday we have classes at 5, 6 and 7 pm. January: Olympic lifting classes will move to Monday and Wednesday evenings 6 pm. We are also adding a 12 noon class on Thursdays for those interested in competing in the “Open”. Holiday’s: December 24th Morning classes only. December 25th Closed. December 26th Closed. December 31st Morning classes only. January 1st Closed. For a PDF copy of…