Schedule Update
Please note the following will be our schedule during the holidays:
- Tuesday, December 31st (New Year’s Eve)
- 0530
- 0630
- 0730 Open Gym
- 0900
- 1000 Open Gym
- 1130
- 1715
- Wednesday, January 1st (New Year’s Day)
- 0900
If a class is not listed above, it has been cancelled. Thank you for understanding and have a great holiday.
Strength
Every 1:15 for 10 rounds:
- 2 Slow Snatch Pulls + 1 Power Snatch from position 1
Strength Notes
Today’s strength is a snatch complex. The snatch pulls are to be performed slowly and deliberately from the ground through extension. This is meant to allow you to focus on your balance throughout and ensures you find positions 1>2>3 correctly. The power snatch is to be performed from position 1. Focus on lowering straight down, keeping the bar in your hip crease, then driving vertically. Start with a light weight and add a little bit of weight each round, building as heavy as technique allows.
Conditioning
5 Rounds
In 1:15, complete:
- 2 Rope Climbs
- 6 Box Jump Overs
- Max Alternating Single Arm Dumbbell Clean and Jerks (50/70)
Rest 2:30
Conditioning Notes
Today’s workout consists of several time priority intervals. The rope climbs should take no longer than :20. You can adjust the number of reps, lower the target height, or switch to hanging knee raises. The box jump overs should be done quickly. Choose a box height where you won’t hesitate between reps. The dumbbell should be challenging but you should still be able to work continuously for :30 with the dumbbell you choose.