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Saturday, 10-4-2014

3
Oct

Saturday, 10-4-2014

Saturday Schedule:General gym hours: 8:00am-12:00pm
8:00am class – Alpine members only
9:00am & 10:00am – FREE classes to family, friends, and public!  We just ask that you please limit to three free classes before you consider a membership with us.  We are currently offering a THREE MONTH SPECIAL FOR $299 FOR NEW MEMBERS! (Regular price – $450)
8:00am- 10:00am – Weightlifting with Oly Coach Dylan
*11:00am Rocky Mountain Thunder Swim Team Strength & Conditioning *This is a new private training period for RMT athletes only.  General Open Gym still allowed during this time.
 
Quick note for 800am class – Please be sure to come to the 800am class and not the 900am or 1000am if you would like to do the Split Jerks for the day.  As always, you are still welcome to lift on your own in the Oly room during any class time.
 
 8:00am Class Workout of the Day
Split Jerk – Every Minute on the Minute (EMOM) perform 1 rep
 *Increasing weight each set
*This will not be a 1RM or PR attempt -adjust based on how you are feeling for the day.
 
then,
 
14min AMRAP
3 Power Snatch 95/65; 3 Burpees; 3 Pullups
6 Power Snatch; 6 Burpees; 6 Pullups
9 Power Snatch; 9 Burpees; 9 Pullups
12-12-12, 15-15-15, etc etc until the 14min time cap.
 
9:00am & 10:00am Class Workout of the Day
14min AMRAP
3 Slam Balls 40/30; 3 Burpees; 3 Pullups
6 Slam Balls; 6 Burpees; 6 Pullups
9 Slam Balls; 9 Burpees; 9 Pullups
12-12-12, 15-15-15, etc etc until the 14min time cap.

 
Post your scores to the Whiteboard.
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