New Schedule!

We will be making a few changes to the schedule starting this week.  The 8 and 9 AM classes will be combined into an 8:30 AM class, and we will be adding a 6:30 PM class every day except for Friday.  We will be on a regular schedule tomorrow.

Fitness

Olympic lifting-Clean

Every 3 minutes for 5 sets-2 power cleans-same weight across

“Stanley Hudson”

10 minute AMRAP

10 situps

10 pushups

20 squats

Performance

Olympic Lifting-Clean

Every 3 minutes for 5 sets-2 power cleans-building

“Stanley Hudson”

10 minute AMRAP

10 toes to bar

10 pushups

20 squats

Competiton

Olympic lifting-Clean

Every 3 minutes for 5 sets-2 position power clean (mid thigh, ground)-building

WOD

“Stanley Hudson”

10 minute AMRAP

10 toes to bar

10 pushups

20 squats

*wear 20/14 pound vest

For the power cleans focus on technique.  If your technique is good then Performance and Fitness groups should keep increasing weight.  The workout is a bodyweight workout and the reps are meant to be unbroken as long as possible.  Keep moving and try to keep your rest as short as possible.