We have 26 members signed up already, can we get to 30 by the end of this week? Don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).
******REMINDER****** Starting Monday, February 9th, we will start offering child care. Lorelei Rivera will be helping us out. Lorelei Graduated from Eisenhower H.S. last year and is attending YVCC. She has plenty of experience with kids. She has been part of Together Church kids program in the past, and is currently a part-time nanny for a Doctor and their family of 5 kids. Last but not least she has helped us out for the last 8 years with our little one’s. We will ONLY be offering it Monday, Tuesday, Wednesday, and Friday for our 9am class(for now). This will start Monday, February 9th. We have done our best to try to keep the cost as affordable as possible. Cost will be $15 per month, and $5 for any additional child. Age for kids will be from 1yr-6yrs. We are testing this to see how it goes so any feedback and recommendations are welcomed. Please don’t hesitate to let us know what you think. For those that haven’t been able to start because the lack of child care now is the time to get started.
5 Clean Grip RDL’s
5 Muscle cleans
5 Front squats
Workout of the Day
Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Build over the course of the five sets to today’s heavy triple.
Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 75-80%
3 Unbroken Power Cleans (225/145 lbs)
3 Bar-Facing Burpees
6 Unbroken Power Cleans (205/135 lbs)
6 Bar-Facing Burpees
9 Unbroken Power Cleans (185/125 lbs)
9 Bar-Facing Burpees
12 Unbroken Power Cleans (135/95 lbs)
12 Bar-Facing Burpees
Athletes must change their own weights. You may rest the barbell in the front-racked position, but if it stays on the floor any longer than one second, you must start the set over. If the loading is too heavy for you to perform safely, scale the loads to weights that make sense for you.
Rest until fully recovered, and then…
Row 1000 Meters
50 Chest-to-Bar Pull-Ups
30 Thrusters (95/65 lbs)
Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Every 6 minutes, for 30 minutes (5 sets), for times:
Run 800 Meters
Goal is to run each set as fast possible. Note times for each set.