Monday 9.29.14

Reminder: Fall 2.0 schedule starts today (back to 8am and 9am classes on M/W/F. 9am only on T/TH)

Also, Burpees and Meters 4 MS will be this Saturday at 10am (heat times and workout will be announced on Thursday). There are plenty of spots available, so sign-up and contribute to a good cause!

Click here for online registration.


5 Indoor Laps


5 Wall Squats, 5 Count
50ft Knee Tuck/Lunge/Single Leg DL


1) Dead Lift 7×2

Warm-up with:
2x 95#/65#
2x 40%
2x 50%
2x 60% (this will be your first set of 7)

You will then progress up in weight by 10#-20# per set. Aim for your 6th set to be your heaviest. Use the 7th set as a retest or try a slightly heavier weight. You may also repeat the weight for sets to ensure confidence before moving up, example: 4th set 275#, 5th set 275#.

2) Power Snatch Warm-up, 3×4

3) Weighted Step-up, 3×4


AMRAP 12min

10 Power Snatches, 95#/65#
20 Weighted Step-ups, 20″ Box
1=1, use a 53#/35# kettle bell or 50#/30# Slam Ball held in the front rack position

Cool Down:

Banded hamstring stretch, on back
Pigeon stretch

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