Workout of the Day 15 January 2019

Back Squat
5-3-1
Then 1 x Max Reps at 60%

Toes to Bar
Max reps in 90 secs
Rest 90 secs
Max reps in 60 secs
Rest 60 secs
Max reps in 30 secsScale to hanging knee raises, v-sits or h-sits

Extra Training

“Randy”
For Time:
75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here

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Workout of the Day 8 January 2019

Clothing Swap 8am 13th Jan
Bring your swap donations in ASAP

‘Kelly’

5 Rounds for time of:  
400m Run  
30 Box Jumps, 24'' / 20''  
30 Wall-Ball Shots, 9/6kg

30 min cut-off

scale appropriately to get a good workout

3-4 rounds is a good option, or keep 5 rounds reduce the reps to 20 per round

speak to your coach if unsure

do a step down from the box if you have tight calves

Extra Training

do some mobility

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Workout of the Day 29 December 2018

29th 9-11am
30th No Classes
31st 9-11am
1st Closed
2nd Classes as Usual

Shoulder Press
5-5-5-5-5

“Michael”
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-upsIn honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.To learn more about Michael click here

A good morning with an empty bar may replace the back extension if needed

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