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Monday 8/12

Kids camp happening this week! Monday -Wednesday 10:30am-11:15am Ages 5-9

$40 for all 3 days or $15 for a single day Drop but tomorrow to register! Stamina Squats Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats

Barbell: 75% of 3-Rep Max Back Squat

Conditioning "Hit and Run" 3 Rounds: 400 Meter Run 12 Dumbbell Power Snatches 50/35 (Rx+70/50) 21 Single Dumbbell Squats 50/35 (Rx+70/50) *DB Squats: You have the option to rack the dumbell on your shoulder, behind the head, or hold it in the goblet position




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Friday 2/26

Accessory: 5 sets 5. Negative Handstand Push-Ups * Kick and perform the descent as slow and controlled as possible (have abmat under head), once at the bottom kip back up and repeat. If unable to kip

Thursday 2/25

Strength: 3 Position Cleans (hang, below the knee, floor): - 2 sets @ 70% 1RM Clean - 3 sets at 75% 1RM Clean or a heavy moderate weight * rest 60-90 seconds between sets * *complete unbroken* Conditi

Wednesday 2/24

Accessory work: 4 Rounds 10 Bench Press (at moderate weight) 12 bodyweight rows - bar on rig 15 V-ups “Flying V” Teams of 2 2000/1600 Rowing machine or 96/72 Calorie Assault Bike 125 Synchro Air Squat

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