Workout of the Day

Fitness

A. Movement Prep
Two sets of: 10 Squats/20 second Hang
Two sets of: 10 DB Snatch (light)/10 Front-to-Back Swings + Knees-Up (if ready)
-then-
5 Press/5 Push Press/5 Push Jerk/Find Jerk Stance/10 Footwork Drills/5 Jerk Drops/5 Split Jerks

B. Split Jerk, take 15 minutes to work up in weight

C. AMRAP in 10 minutes of:
10 Toes-to-Bar (or 20 Ab-Mat Sit-Ups)
20 DB Snatch (45/35lbs)
*Alternate every rep on the DB Snatch. 

 

Performance & Competition

Rest Day

 

December Newsletter

Attached is our December newsletter. It is short and sweet with key information about our December hours and upcoming potluck. Check it out here - http://eepurl.com/bIcdv5

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