Tuesday 170117 – Competition

Warm up Your choice. Strength A1. 3×8-10/arm Dumbbell Bench Press, across (tough) A2. 3×8-10/arm Dumbbell Row, across (tough) A3. 3×3/arm Kettlebell Windmills (light, mobility) B. 4×6-8/leg Split Squats, across (tough) Compare to 1/10/17. Single arm for both the dumbbell bench… Read more »

Monday 170116 – Competition

Note: There is no scheduled 7:45 PM class due to the Bank Holiday. If you plan to come later on Monday, please email Coach Avery. Warm up 2 rounds w/empty barbell: 5 Close Grip Overhead Squat 5 Close Grip Snatch… Read more »

Saturday 170114 – Competition

Warm up Your choice. Strength Every 90 seconds, for 10 rounds: 2 Hang Power Cleans+1 Jerk, increasing Conditioning 7 minute AMRAP: 7 Assault Bike Calories 7 Power Snatches (75/55) 7 Bar Muscle ups Rest 7 minutes 7 minute AMRAP: 7… Read more »