PLEASE DON'T STINK

As the warmer weather finally shows up, now is the time to think about your personal hygiene.

In fact, now is the time to actually do something about it.

Please make sure to shower BEFORE you come to class, especially if you train in the morning.

If you are coming from work, a second application of deodorant works wonders.

Please make sure your gym clothes are freshly laundered.

It is NOT OK to wear the same clothing, shirt, shorts, socks or underwear without it being washed, trust me, it ISN’T ok.

Wash your wrist wraps and knee sleeves and use some shoe deodorizer or Lysol to keep them from smelling like a dead animal.

Please don’t be THAT person.

I hate having to tell you that you stink.

However, I will, as I’m sure you don’t want to be that smelly person in class.

And, trust me, no one in class next to you wants you to be that smelly person either….

FRIDAY 3.29.2018

STRONG

Weightlifting

Snatch Pull to Below Knees + Floating Snatch Pull 

Snatch Pull to below Knee

Snatch Pull to HHV

Floating Snatch Pull to HHV

3 sets of 2+1+1 @ 90%

Weightlifting

Snatch Pull 

3 sets of 3 reps @ 95%

Weightlifting

Snatch 

1 snatch @ 80% EMOM for 5

1 snatch @ 85% EMOM for 5

1 snatch @ 90% EMOM for 5

METCON-BURN

"Twenty-Something" (AMRAP - Reps)

AMRAP 20:

30 Overhead Squats 95/65
30 Box Jumps 24/20
30 Toes to Bar
30/21 Calorie Row

WEDNESDAY 3.27.2019

STRONG

Weightlifting

Warm-up

Pass Through with PVC

Snatch Pull 

Snatch High Pulls 

Muscle Snatch 

Barbell Ankle Stretch 

Drop Snatch 

Weightlifting

Snatch 

Build to a heavy single

METCON-BURN

Nonstop

AMRAP 5:00
10/7 Calorie Bike
10 Wallballs 20/14

Rest 5:00

AMRAP 5:00
10/7 Calorie Ski Erg
10 Wallballs 20/14

Rest 5:00

AMRAP 5:00
10/7 Calorie Row
10 Wallballs 20/14

TUESDAY 3.26.2019

STRONG

Weightlifting

Pull to below the knee + Floating clean pull  

Pull to below knee- slight pause

Return bar to 1" from floor- slight pause

Clean Pull to HHV1 set of (3+1) @ 85%

2 sets of (3+1) @ 90%

Weightlifting

Clean Pull 

1 set of 3 @ 90%

2 sets of 3 @ 95%

Weightlifting

Clean 

EMOM for 5 rounds
1 @ 78%

EMOM for 5 rounds
1 @ 83%

EMOM for 5 rounds
1 @ 88%

METCON-BURN

CONNECTIVITY

ABS #4 

0:30 Knee Tucks off Bench
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Leg Raises
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Knee Tucks off Bench

Metcon

HANGNAIL

AMRAP 16:

30 KB Clean and Jerks 24/16
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts 245/165