ANNOUNCEMENTS:
1-REFERRAL MONTH - REFER A FRIEND GET $50 GIFT CARD FRIEND GETS $25 OFF FIRST MONTHS DUES
2-WEIGHT LIFTING PROGRAM BY COACH AMY- 6 WEEKS TO WORK ON BENCH PRESS, DEADLIFT & SQUAT - SEE FLIER OR EMAIL
3-BARBELLS FOR BOOBS- SATURDAY, OCTOBER 15TH. OPEN TO PUBLIC. PLEASE DONATE TO OUR TEAM PAGE. WE HAVE A $3000 GOAL TO HIT TO HELP BARBELLS FOR BOOBS WITH THEIR MISSION! JOIN OUR TEAM AND HELP RAISE MONEY.
4- NEW NIKE / UNDERMOUR POP UP STORE IS RUNNING UNTIL 10/17!!!!
WARM-UP
AMRAP X 4 MINUTES
:20 JUMPING JACKS
15 BANDED PULL-APARTS
15 BANDED GOOD MORNINGS
INTO…
2 SETS 3 REPS EACH MOVEMENT
PVC PIPE BURGENER WARM-UP SNATCH
HANG DOWN AND SHRUG(SPEED THROUGH THE MIDDLE)
HANG DOWN AND FINISH HIGH PULL(BAR CLOSE)
HANG MUSCLE SNATCH(STRONG TURNOVER)
POWER LANDS (FOOTWORK)
SNATCH LAND(FOOTWORK)
INTO…
2 SETS OF SKILL TRANSFER EXERCISE X 3 REPS
SNATCH GRIP PUSH PRESS(OVERHEAD STRENGTH)
OVERHEAD SQUATS (CORE STRENGTH)
HEAVING SNATCH BALANCE(FAST HANDS)
DROP SNATCH (SPEED UNDER)
SNATCH BALANCE(FOOT AND ARM SPEED)
INTO…
4 SETS (FIRST 2 SETS W/ PVC PIPE SECOND 2 SETS WITH BARBELL)
3X HIGH HANG SNSATCH
+
3X HANG SNATCH
+
3X SNATCH
STRENGTH
10 MINUTES TO BUILD TO A HEAVY SQUAT SNATCH FOR THE DAY.
-REST 2:00-
12 MINUTES TO BUILD TO A HEAVY SQUAT CLEAN FOR THE DAY.
WORKOUT
FOR TIME
40/30 CAL ROW
40/30 CAL BIKE
40/30 ROW
score is time
