*Programming Shift HERE
**Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th
***Games Fundraiser HERE
****Help Us Grow Our Brand HERE
1) C2 Bike – 3 sets of:
Work for maintainable efforts across the respective distances.
2) Every 1:30 x 7 sets: 3 Snatches
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each rep. All reps are full Squat.
3) Every 1:30 x 7 sets: 2 Clean and Jerk
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each rep. All reps are full Squat and Split.
4) 1+1/4 Front Squat: 3 sets of 2
Rest 2-3 minutes between sets. Build as heavy as deemed fit.
50 Wall Balls 30/20
Scale as needed.
6) 3 sets of:
100m Sled Drag @ Bodyweight>
2 minutes Box Step-ups @ 24/20
Not for time. Casual grinder pace. Stimulus is posterior accessory work.
7) Reverse Hyper: 3 sets of 20
Rest 90-120 seconds between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE