10 Push ups
10 Air Squats
10 Pull ups
Strength & Conditioning
Clean and Jerk (3×1 90%)
Back Squat (3×2 95%)
Deadlift (1 x 5)
DOH Deadlift (1 x 10)
Chin Up (3 x AMAP)
Dip (3 x AMAP)
Deadlift: work up to a 10RM, then 3×6/10RM
Front Squat or high bar, Paused Squat 3×8, all sets 2-3 reps from failure
See Coach for assistance movements
Coach’s Choice. Come prepared for anything!
Rowing Boot Camp
Join Coach Karen 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