5×5 Strict Press
5×6-10 Body Rows/Strict Pull ups
For Total Reps, 1:00 rest between
10m Shuttle Run(feet touch line)
MB Ab Mat Sit Ups (16/10)
Strength & Conditioning
Snatch 3RM, then -10% for 2 x 3 Back Squat 3RM, then -15% for 3+
Clean and Jerk 3RM, then -10% for 2 x 3
Bench Press 3RM, then -15% for 3+
Front Squat 1RM, then -15% for 3, then -25% for 5
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
Deadlift 3RM, then -10% for 2 x 3
Check with Coach for NEW assistance exercises.
Coach’s Choice. Come prepared for anything!
Rowing Boot Camp
Join Coach Web for technique, skill development and plenty of time on (and off!) the Concept2.
Fitness Boot Camp
Get your weekend started on the right foot!
Free Class Challenge
Encourage your the people in your life to join us for a free class today at 9 a.m. or Wednesday evening at 6 p.m. RSVP