dumbbell box step over

17 Feb 2019 - Congrats to Mr. & Mrs. Coach Alice!

Congrats to Coach Alice and Phil, they’re married! Sending all our best wishes for a lifetime together filled with joy, laughter, love and heavy squats!

WORKOUT OF THE DAY

Engine Work

Every 5 minutes, for 25 minutes:
400m Run
15 Burpees to target
10 Dumbbell box step overs

Specialist Sundays

A) Skill Focus
Every minute, for 10 minutes, alternate between:
3 Tall cleans
3 Tall jerks

B) In 15 minutes, establish a heavy single for the complex:
3 Power cleans + 2 Front squats + 1 Jerk

C) Every 30 seconds for 6 minutes:
1 clean & jerk @ weight from A

Barbelles Lifting Class

A) Barbell Reverse Lunges:
3 x 10

B1) Bentover Barbell Rows:
3 x 8
B2) Seated Barbell Press:
3 x 8

C) Gymnastics
3 x 5-8 Pull Up Variation
3 x 20 second L sit tuck hold

21 Jan 2018 – Introducing our Women's Only Class

Time to get on those strict gymnastics gainz, ladies!

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

Conditioning
2 rounds for max reps
3 minutes: Assault bike or rowing for calories
60 seconds: Rest
3 minutes: Dumbbell box step-overs (20 inches) 
60 seconds: Rest
3 minutes: Burpee pull-ups
60 seconds: Rest

Specialist Sundays (10 – 11 am)

A) Weightlifting: Snatch

A1) Snatch push press + overhead squat: 4 x 3 + 3

A2) Heaving snatch balance + Snatch pull under: 4 x 3 + 3

A3) 3 Position snatch (Mid thigh, below the knee, floor): 5-7 sets

Women's Only Class (11 am – Noon)

A) Gymnastics Development
32 x 10 second on : 20 seconds off, alternate between:
Chest to bar hold
Ring support
Dip support
L-sit hold

B) Strength Development

B1) Posterior Chain Development

3 Supersets, rest 2-3 minutes between sets:
6 Romanian deadlifts @ tempo 41X1 12
Weighted hip bridges @ tempo 41X1
24 Elevated lunges (12 per side)

B2) Mid/Upper Back Development
3 Supersets, rest 2-3 minutes between sets:
6 T-bar row @ tempo 41X1
12 Ring row @ tempo 41X1
24 Rear delt raise

C) 21-15-9
Dumbbell snatch
Burpee over the dumbbell