Workout of the Day: Wednesday, 8.20.14

Please check out the slightly revised schedule on Mindbody for this upcoming weekend. Saturday’s classes will be all open gym where you can either make up a workout from earlier in the week, work on a skill, or complete a workout that will be provided for you.

On Friday the coaching staff will be traveling up north for a continuing education trip. We will be headed to Boston for a seminar led by Greg Robins, an accomplished powerlifter who works at Cressey Performance. The seminar titled, “Optimizing the Big Three” is a one-day seminar geared towards those looking to improve the squat, bench press, and deadlift. This will be quite fitting considering we will be transitioning into an 8 week cycle at the beginning of September to prepare for the Total which will take place on Halloween. If you have any questions about the schedule changes please email



MOVEMENT PREP: Foam roll t-spine, and lax ball to lats and serratus for 4 minutes

3 Rounds: 10 Pass Throughs w/PVC, 10 Good Mornings w/PVC, 10 Wall Facing OHS w/PVC


A. EMOM x 6 minutes
Hang Power Snatch x 2-3 TnG reps @ 70-75% of max power snatch

B. EOMOM x 6 minutes (3 sets)
Overhead Squat @ 2020 x 5 reps from the rack increasing weight each set starting at 60%


“Five-Minute Capacity Test”
5 Minute amrap
5 Squat Cleans (135/95lb)
10 Burpees Over Barbell

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