NO Class
July 4th 8:30 and 9:30 AM classes only!
Monday - Friday
5:30 AM
6:30 AM
8:30 AM
9:30 AM
4:30 PM
5:30 PM
6:30 PM
7:30 PM (Advanced on W, no class Friday)
Saturday
8:00 AM Open Gym
9:00 AM
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8 A.M. SQUAT CLASS
Front Squat
5 @ 50% 1RM (1 sec hold)
5 @ 60% 1 RM (1 sec hold)
5 @ 70% 1 RM (no hold)
Max reps @ 80% 1 RM (no hold)
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9 A.M. PARTNER WOD
Teams of two, one person working at a time, each person must do all reps:
21 - 15 - 9 reps of
Push Press
Ring Row
400 meter run, then
21 - 15 - 9 reps of
Hang Clean
Box Jumps
400 meter run, then
21 - 15 - 9 reps of
Front Squat
Push-Ups
400 meter run.
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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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