Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing.

The program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and the average Joe differ by degree not kind. Our nation’s military, triathletes, firefighters, housewives (and students like you) have found their best fitness from the same regimen.

Come on by the weight room below SC1 and check us out. All you need are some gym clothes and a willingness to step outside your comfort zone and push yourself!

Monday, February 20, 2012

Work Capacity

TUESDAY

WARMUP
5 Minutes (45/25)
- Minute 1 = 10x Snatch Right Arm
- Minute 2 = 14x Snatch Left Arm
- Minute 3 = 18x Snatch Right Arm
- Minute 4 = 22x Snatch Left Arm
- Minute 5 = Max Reps Snatch in 60 seconds (alternate sides as needed)

*Score = number of reps completed in minute 5 divided by 4. Round up to next whole number.
*Use this number as the standard for number of reps to complete during your work intervals.

TRAINING - Work Capacity
30 Rounds (45/25)
- 15 sec Snatch Right (complete number of reps required by formula above)
- 15 sec rest
- 15 sec Snatch Left
- 15 sec rest

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