Friday August 12th 2016 – My Power Supply Coming Soon…

Nutrition is the most important part of becoming fitter which is why we teamed up with My Power Supply. Like us they understand how time consuming it is to make all the healthy meals we want to eat throughout the week. Their chefs prepare fresh meals and deliver them to they gym. There is no more guess work because you pre-order what you would like and when you would like it delivered. They will be here on August 23rd from 5:00 – 7:00 with samples of their food so you can give it a taste. Deliveries should start by the end of the month.

Mobility: Ankles (Gastroc, Soleus & Peroneals)

Clean & Jerk Skill Warm Up: 2 Rounds of

  • 3 High Hang Power Clean
  • 3 Low Hang Power Clean with a Squat
  • 3 Jerks
  • 3 Jerk Press’
Use an empty barbell for the first round and if it feels lite and fast add a small amount of weight.
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Workout: 5 Rounds for time of (Modify with 4 Rounds):

  • 10 Burpees
  • 8 Deadlifts (45/85/135) 
  • 6 Hang Cleans (Same)
  • 4 Jerks (Same)
  • 25 Double Unders (5 sets of 4 singles with the 5th as a DU attempt)
  • 30 Second Rest  

Competition Programming: Barbell 115/155

Diablo F!T

Fight Gone Bad Style (3 Rounds, 1 minute of work each station, then a decreasing rest between stations.  1 minute rest between each station in the first round, then 30 second rest between each station in the second, NO rest between stations in the last

  • 30 sec Dumbbell Burpee DL/ 30 sec Farmer hold (Stand there and hold your Dumbbells with a good shoulder position, and with an organized position.
  • 30 sec Dumbbell Hang Squat Clean (Power clean and Squat is ok)/ 30 Sec. Dumbbell front rack hold (Stay tight and organized for while holding)
  • 30 sec Dumbbell Push Press/ 30 sec Overhead hold
  • 1 min Double Unders. Single unders.

*Recommend choosing a Dumbbell weight on the lighter side.

RomWOD & Skills: Banded Push Up > Ring Push Up > Handstand Push Up

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