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Saturday, 9-13-2014

12
Sep

Saturday, 9-13-2014

Saturday Schedule
General gym hours: 8:00am-12:00pm
8:00am 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.  
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 –  If you would like to do the Saturday O-lift strength/skill work, then please be sure to come to the 800am class and not the 900am or 1000am.  As always, you are still welcome to lift on your own in the Oly room during any class time.
 
8:00am Workout of the Day
Snatch: 15min to find your best single for the day.
*This does not necessarily have to be a 1RM or PR attempt -adjust based on how you are feeling for the day.
then, there are two choices for the conditioning today.  This is our FIRST EVER programming of what I believe to be one of the hardest benchmark WODs out there…
 
Option 1
“Amanda”
9-7-5 reps for time of:
Muscle-ups
Snatches (full) 135/95
 
Option 2
“Modified Amanda”
21-15-9
Ring Dips
Overhead Squats 95/65
 
9:00am & 10:00am Workout of the Day
For max reps during the running clock:
3min KB Swings 55/35
3min Wall Balls 20/14
2min KB Swings
2min Wall Balls
1min KB Swings
1min Wall Balls 
 
Post your scores to the Whiteboard.
Referral Program Slider Image

 

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