Brand new week!

Lots of stuff going on this weekend!

Conquering the Kettlebell

REGISTER

Nutrition Seminar

REGISTER

Dynamic movement prep

Group warm up

50 n 50 ghd

30 strict pull ups

Practice free handstands.

Strength
Snatch lift off.
Snatch pull
Snatch

3-3-3-3-3.  By feel

Wod

4 rounds for splits.
Rest as needed between.

Row 250 meters
12 toe2bar
15 thrusters 95/65

MAD MOBI
Lat stretch
Shoulder bully
Trigger point pecs
Hamstring up n over

Get that mobi!

Getting that Mobi!

Saturday

9:30am – Open Gym

Sunday

9:00am – ReFlex

10:30am- Skillz & Sprintz

Dynamic movement prep

Group warm up

Barbell rollouts

Muscle up skill
5-7 minutes

Snatch complex

1 Snatch lift off
1 Snatch pull
1 Snatch

5 sets. By feel

21-15-9
Deadlifts 225/155
Ring dips
Box jumps 24/20

MAD Mobi
Shoulder bully
Press up
Knee to chest
Hamstring up n over