WORKOUT

Teams of Two Double 15 Minute AMRAP

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs 24″/20″
7 Thrusters 50/35/25kg
7 Chest-to-Bar Pull-Ups/Pull Ups/JPU

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs 24″/20″
9 Push Press 50/35/25kg
9 Ring Dips/Dip Station

10AM SKILL SESSION – OPEN GYM/GET YOUR GOATS

A session designed to let you work on your weaknesses. Let us know what you want to work on and we will be there to help.

STRENGTH

Size, Strength, or Power? A Training Method Primer

Pure strength is a different animal. Also referred to as low-speed strength, the goal here is to lift maximal or submaximal loads from point A to point B. Moving weight at a moderate speed is recommended, since the goal is to develop a high level of overall body strength with heavy loads. Power, on the other hand, relies almost exclusively on speed of the lift – which we will get into later.