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As September begins, many gyms are offering back to school specials. Ours is no different–our first Fundamentals class begins tomorrow, and we’ll surely offer it
Monday, September 11, 2017 Warmup/Skill (10 min): Barbell Cleans light weight 1) 10 high hang, 2) 10 hang pos, 3) 10 mid-shin Strength (25 min): Squat/Front Squat
Warmup (10 min): Deadlifts/Bent Row (2/1 @ 95/65/35) Strength (45 min): Deadlift Men work to 68% x 5, 77% x 3, 85% x 1+. Rest
Tuesday, September 5–6:30 AM ARC & Open Gyms Plank/Box Jumps/Battle Ropes/Ball Slams/Side Planks/Jump Rope, Bike or Row 1:45/Sit-ups/Jump Rope, Bike or Row 1:45/Crunches/Jump Rope, Bike
Monday, August 21, 2017–Swings and Work Set Warmup (5 min): Coach’s Choice Skill (15 min): Russian KB swing–accumulate 40-60 practice reps *Quick demo here–1) Aim at “triangle”,
Warmup (10 min): Crab Here, Bear There, Wheelies Strength (25 min): Press Men Work to 63, 72 % x 3, 81% x 3+ Women Work
Sunday, August 13, 2017 7 AM Mindful Lifting, Coach’s Choice 8 AM Conditioning 1) Simple Seven x 2 2) Run 800m or Row 1K 3) 30
Monday, August 7, 2017 Warmup/Skill (10 min): Unracking heavy squats *Practice with 40-50% Plyometric (10 min): 3 rounds :45 jumprope, :45 box jumps Strength (25 min): Squat 50,
*By appointment or registration only
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