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Month: September 2017


Open Gym today from 10AM – 12PM! Yoga meets after at 12:30PM!


Focus of Today’s Foundations: Front Squat Strict Press Wall Balls Conditioning (Test): “Air Force WOD” For Time: 20 Thrusters (95/65) 20 Sumo Deadlift High Pulls  20 Push Jerks 20 OHS 20 Front Squats **4 Burpees at the top of each minute  (17 min cap)


Strength: A1. RDL: 3×8 A2. Single Arm DB Strict Press: 3×8 Conditioning (Test): 21-15-9 Strict Chin Ups Bench Press (BW/70% BW) (Scale = 65% 1RM) Extra: Hip Mobility: Glute Smash & Floss (3 min each side)


Focus of Today’s Foundations: Deadlift Kettle Bell Swings Overhead Squats


Strength: Jerk (3 sec pause in dip and 3 sec pause in catch): 1RM -20% for 2×2 (with the pauses) Conditioning (Test): For Time: 1000m Run 1000m Row or 60 cal Bike 50 Wall Balls (20/14) *Athletes can complete the movements in any order, but must fully complete all reps of one movement before moving …
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