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Tuesday 7/23

***This week*** 20% off all Recovery Protein! We really want to make sure everyone is recovering properly from all the squats. If we run out of your favorite we will order more and still honor the discount

Clean Complex 5 Sets of the Complex: 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean

Set #1 - 60% of 1RM Power Clean Set #2 - 64% of 1RM Power Clean Sets #3+4+5 - 68% of 1RM Power Clean

Conditioning For Time, with a 9:00 Time Cap: 50 Power Cleans On the Minute - 5 Toes to Bar Barbell - 155/105 lb

The workout starts with 5 Toes to Bar. In the time remaining inside the minute, athletes work towards the 50 power clean total. At the turn of the minute, we return for 5 more Toes to Bar, cycling through this process until we either reach the 50 rep total, or the 9:00 time cap.




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Wednesday 12/2

Midline 10:00 AMRAP 10 Mountain Climbers 10 Alternating Bird Dogs 10 Squat Jumps 10 KB/DB Side Bends (right) 10 KB/DB Side Bends (left) Accessory 3 sets 12 Single arm dumbbell bench press (each side)

Tuesday 12/1

Accessory 3 Sets: 10 Single Arm Dumbbell Windmills (Each Side) 10 Suitcase Deadlifts (Each Side) 15 Banded Scap Squeezes Conditioning ACDC Workout For Time: 50 Deadlifts (95/65) 35 Hang Power C

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