We’d like to congratulate Roger, Ivan, and Gerry for their performances this past weekend at the Freakin Throwdown.
In order to maximize member experience, starting Monday, April 22 our evening schedule will be as follows:
Monday through Thursday: 4:15 pm, 5:15 pm, 6:30 pm and 7:45 pm
Friday: 4:15pm, 5:15pm, 6:15pm and 7:15pm
3 x 12 Wide-stance KB Squat
3 x 12 KB Romanian Deadlift
5 X 1+1 Power Clean +
Hang Power Clean *use the same or more wgt from last week.
3 x 5 Back Squat @65, 75, 85%
Complete as many rounds as possible in 20 minutes
250 / 500 m row
20 American Kettlebell Swings
20 Wall Ball Shots
*alternate each rd with a 200m fast row & 500m paced row *the goal is to perform 20 unbroken reps for each movement. *rest 15 seconds or more between each round