Snatch Grip Deadlift

Happy Birthday Rochelle!

PCOMING EVENTS

Open Gym – Saturday 9:30am at the 609 Box

Kettlebell Seminar – Saturday, January 28th from 12-2

Learn the Russian Swing, Clean, Jerk and Snatch with proper form. $25.00

REGISTER HERE

Project Little Black Dress 

6-Week Program

Feb 20-March 30

The program includes:
-Before and after photos & measurements
-Opening consultation with goals setting (course outline explained)
-LBD Journal for workouts, food, and notes
-Nutritional guidlines that will set you up for a healthier eating lifestyle
-phone coaching – unsure as to how things are going? Need advice? Call us!
-Personalized at home workouts

Members: 1 Spot Remaining

Non-Members: 5 Spots Remaining

REGISTER HERE

Dynamic
6 reps of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees

10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats (overhead pvc)
push ups (2nd round hand release)

 skill

30 strict toe 2 bar

tempo is 2020 (2 sec up and 2 sec down)

 

WOD

Press

5-5-5-5

Push press

5-5-5-5

then

9-15-21

snatch grip deadlift (185, 135)

box jumps.

 MAD MOBI

Thoracic extension

knee on the wall

Roll quads with bb

Roll Lats

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