Schedule Update
Please note the following will be our schedule during the holidays:
- Thursday, December 26th
- 0830 Open Gym
- 1000
- 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
Front Squat
- build to a heavy single with a :05 descent and :05 pause in the bottom
Strength Notes
Today’s strength is front squats. Your coach will take you through a thorough lower body warm up before beginning the squats. Warm up with the empty bar and be sure to practice the tempo here. As you build, make moderate jumps at lighter weights and smaller jumps once you start to get to heavier weights. Be sure each negative is performed with a consistent tempo of :05 and after the :05 pause in the bottom stand up without any extra bounce.
Conditioning
With a partner, alternating full rounds, complete 5 rounds each:
- 5 Squat Cleans (you choose the weight)
- 200m Run
Conditioning Notes
Today’s workout is a task priority to be performed with a partner. The squat cleans should be at a challenging weight, but one where you can complete a rep every :05-:06. The runs should take no longer than 1:00. Adjust the distance in order to accomplish this. All ten rounds should be completed in 15:00 or less.