Workout: 5K Row We will be doing our “Open Gym” format today. Meaning there will be a Coaches Choice warm-up on the board for you to do on your own. When you are ready to hit the workout tell your Coach and they will help you time your effort. The hours you we will have...Read More
MAX WEEK: DAY 3 Warm-up/Mobility: Coaches Choice 5min time limit Please arrive early if you need extra warm-up/mobility time. Strength: 1) 15min to establish a 1RM Snatch 2) 15min to establish a 1RM Back Squat No more then 3 heavy attempts. Work within your skill set for the Snatch You must have 2 spotters for...Read More
MAX WEEK: DAY 2 Warm-up/Mobility: Coaches Choice 10min time limit Strength: 1) 15min to establish a 1RM Push-Press No more then 3 heavy attempts. Notes: The clock will be running and strict adherence to the time will be implemented by the coaching staff. Use as many warm-up/acclimation sets as needed. If you have been...Read More
This was posted on Friday, in case you missed it, please read. As promised, here is the game plan for MAX WEEK. As stated in a earlier post if you are on a limited day membership you may come to as many days as you want next week. The goal is to get as many...Read More
Warm-up: Coaches Choice, 10min time limit Team Workout: Working in groups of 2-3 exercisers, complete the following 1600m Run 100 Burpee Box Jumps or Burpee Step-ups 2000m Row 100 Head Cutters, can be done w/slam ball or KB 500 Doubles or Singles or Tuck Jumps or Jumping Jacks 100 Ball Slams or KB Swings or...Read More
As promised here is the game plan for MAX WEEK. As stated in a earlier post if you are on a limited day membership you may come to as many days as you want next week. The goal is to get as many of you to establish a max weight on the lifts we do...Read More
Warm-up/Mobility: Coaches Choice, 10min Strength (Skill): Weight should be light for both movements 40%-50% range. Weight will be taken from the pocket, 2-3″ bend in the knees. 1) 7×3 High-Hang Muscle Snatch 2) 7×3 High-Hang Muscle Clean Conditioning: 1K Row Rest 6min 1K Row Work in teams of 2 if needeRead More
Warm-up/Mobility: Coaches Choice 10min time limit Strength: 1) 3 Snatches (full squat) 1×65%, 1×70%, 1×75%, 1×80% In other words 3 Snatches at 65%, 3 at 70% and on…… Warm-up with 3 sets first. Work within your skill set and keep the weight manageable and form spot-less 2) HBBS 6×65%, 6×70%, 6×75%, 6×80% Warm-up as needed...Read More
Warm-up/Mobility: Coaches Choice 10min Strength: 1) Push-press 5×65%, 5×70%, 5×75%, 5×80% Warm-up 3×3 first 2) Sumo Dead Lift High Pull, 8min to work up to a medium/heavy 3rep Conditioning: 21-18-15-12-9-6-3 Sumo Dead Lift High Pull, 75#(55#) Push Jerk, 75#(55#) Notes: Based on skill set, Push Press may be substituted for Push Jerk Conditioning,...Read More
This will be week number 3 leading up to Max Week. Things will basically look the same (in regards to the movements), however the percentages will look like this: 65%, 70%, 75% and 80%. Just like last week Monday, Wednesday and Friday will be loaded with 2 strength training components. Please be on time and...Read More
