* Competitors Training Sessions HERE

** Winter Throwdown Volunteer Sign-up HERE

*** Fall/Winter Schedule Changes/Closings HERE

Pre Class:

1) Football Bench Wide Grip: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%, 1 @ 103%

Warm-up as needed. Rest 90-120 seconds between sets. 

2) Strict Press: 5 @ 60%, 5 @ 70%, 2×5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

3) Ring Dips: 4 sets of 6

Rest 90-120 seconds between sets. Heavy as possible.

WOD:

4) Power Snatch: 1 Rep EMOTM x 15 sets

Start at 60% of your 1RM build as heavy as deemed fit.

5) Power Clean + Push Jerk: 1 Rep EMOTM x 15 sets

Start at 60% of your 1RM build as heavy as deemed fit.

6) AQAP:

50 Kettlebell Swings 70/53

30 Power Cleans 135/95

50 Kettlebell Swings 70/53

Post Class:

7) GHD Sit-ups: 3 sets of 30

Rest 90 seconds between sets.

8) Dumbbell Floor Press: 3 sets of 15

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments