Wednesday, August 13, 2014


Midweek Front Squats and some great Conditioning!

Read "VARIANCE" in Words of the Week.

Words of the Week image

ANNOUNCEMENTS Supporting Sweet Tea: Thanks to everyone who helped the cause and donated towards the Lin family. You can always support their cause HERE. Check the link for more details.

Jumpropeology Clinic: Sunday, September 21, 9am-12pm.  Spaces are limited! Personal Rx Jump Ropes available for purchase. Efficiently learn to master double unders as well as understand and work the basics of jumping rope all together. Register HERE.

WEDNESDAY Strength Front Squat [wmv][mov] Every 90 seconds for 5 sets complete 3 Front Squats @80% of 1repmax.

Conditioning AMRAP Ladder in 8 minutes: • 3 Thrusters (#95/65) • 3 Lateral Burpees Over the Barbell (Increase reps by 3 each round)

Then immediately upon completion of the AMRAP: Run 1200 meters

Post Workout 3 Sets, Not For Time: • Reverse Hyper x 6-10 reps • Weighted Hip Extension x 6-10 reps

Front Squat Balance and Technique