Announcing that we are adding 330p and 730p to our already full schedule

Also, Kids classes are changing times to 330-4p, 4p-445, 5p-6p

We are starting the Smolov Squat Routine to improve our FRONT Squat. It will be helpful to follow this link and save your own workbook. You'll be able to prepare for class ahead of time armed with your own weights. This program requires a 12 week commitment of 4 times per week. We will have time at the beginning of class on specific days according to this workbook. However, if you miss a day you should try and make it up.

Use your "everday max" meaning the max you can hit right now any given day. (Not your lifetime best, or the weight you hit that one time)

You should not do this in conjunction with other strength programs.

Also, read this article first.

Monday:

Front Squats

3x8 @ 65%

1x5 @ 70%

2x2 @ 75%

1x1 @ 78%

AMRAP 5 Minutes

5 Pull-ups

5 Behind the Neck Strict Press (Jerk Grip) 75/55

5 Toes to bar

Tuesday:

Front Squats

3x8 @ 65%

1x5 @ 70%

2x2 @ 75%

1x1 @ 78%

For time:

100 Double-Unders

80 Ab Mat Sit-ups

75 Double-Unders

40 Ab Mat Sit-ups

50 Double-Unders

20 Ab Mat Sit-ups

Wednesday:

4x5 @ 70%

1x3 @ 75%

2x2 @ 78%

1x1 @ 90%

AMRAP 8 Minutes:

5 Handstand Push-ups (or push-press heavy x5)

4 Muscle-Ups (4 Pull-ups and 4 Muscle-Up Progressions)

Thursday:

3x8 Lunges

For Maximum Total Weight, divided by the total number of minutes it takes you to complete:

30 Jerks 

*Any way (not behind the neck)

Friday:

3x8 Bulgarian Lunges (back leg elevated on a bench or box)

"Donny"

21-15-9-9-15-21

Deadlift (225/155)

Burpees

Saturday:

3x8 Lunges

WOD: TBA