Last day to sign up for our "Fat Loss Challenge" at $30 is Saturday the 20th, after that it will be $45.

Mobility!!!!!  Get to Class early, Leave late.  Work on your mobility.  If you need help please ask.  

Monday
20 Minutes to get heavy
Complex
2 Overhead Squats
1 Behind the neck Push Press
2 Front Racked Push Jerks
3 front pause squats

B)15 Overhead Squats 135/95
15 Pull Ups
15 Squat Snatches (Over head Squats newbies)
15 Pull Ups
15 Front Squats
15 Pull Ups
15 Squat Cleans (hang power Cleans Newbies)
15 Pull Ups

Tuesday
20 Min to Work up to a Heavy Sumo Deadlift Single
10, 5, 4, 3, 2, 1
Practice DU's between Sets)

B) 3 RFT (Relay style when necessary due to rowers)
60 DU's (200 Singles)
30 Cal Row
15 DLs 225/155 (No more than 70% of ORM with proper form)

Wednesday
Power Cleans
4x8
Bench Press
4x10 (last set go to failure must have spotter for this set)

B) 5 rounds
5 Front Squats (you choose weight, should be with good form and yet challenging on last rep)
5 Strict Pull ups
5 Ring Dips
immediately followed by..........................
2Rounds of
20 Thrusters 95/65
20 Pull Ups (any)
20 Wall Balls
200 M Farmer Carry 61/44

Thursday
Back Squats
6x4
KB Step Ups
6x4 Each leg AHAP

B) 3 Power Snatches 125/80
12 Burpees over bar
6 Power Snatches
9 Burpees over bar
9 Power Snatches
6 Burpees Over Bar

Friday
20 Min to work up to Heavy Complex of
1 Push Press
1 Push Jerk
1 Split Jerk

B) "Helton" (Hero Wod)
3Rounds of
30 KB Squat Cleans 44/26 (Med Ball Cleans for newbies 20/14)
30 Burpees
800m Run

Saturday
Max Out Saturday!!!! Pick a Lift and either PR/Max out and or volume work. If you need help deciding on a proper lift to do please ask the coach.

B)Team of 2, 1 works at a time to combine to total prescribed reps/movements etc.
6 Rounds of Cindy
2 Rounds of DT 155/105
4 Rounds of Cindy
2 Rounds of DT
2 Rounds of Cindy
2 Rounds of DT

Sunday To Be announced