4x max Handstand Hold (facing wall)
4x 10 GHD ext (sub: Good Mornings)
30 rounds (alternating):
10 Double Unders (3:1)
5 CTD Push ups
1 Squat Clean (155/105)
Strength & Conditioning
Box Jump 4 sets x 3
Jerk 3 sets x 2 @ 85%
Overhead Squat 2, 2, 2+ @ 85%
Bench 2, 2, 2+ @ 85%
Pull up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap
Front Squat or High Bar, Paused Squat 3×10 at 50% of last week’s weight
Closegrip Bench, Dips, or Hover Bench 3×10 at 50% of last week’s weight
See Coach for assistance exercises.
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