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!

Sunday, February 26, 2012

Work Capacity

Last chance to sign up for the 30 Day Paleo Challenge!!! Talk to one of the officers BEFORE March 1st (Thursday)!

MONDAY

WARMUP
5 rounds:
- 8x Overhead Squat (PVC, 45, 55, 65, 75)
- 4x Squat Jumps
- 8x Push ups
- Instep + Hip Flexor Stretch

TRAINING - Work Capacity
(1) 8 Rounds
- 3x Snatch - increase load each round until 3x is hard, but doable
- 3rd World Stretch - heels on 10# Iron Plates

(2) 60 Rounds (each time you snatch or swing it counts as one round) 45lb kettlebell or Dumbbell
- 15 sec Snatch Right Hand or Swing with both hands - do the amount of reps calculated from last Tuesday
- 15 sec rest
- 15 sec Snatch Left Hand or Swing with both Hands - do the amount of reps calculated from last Tuesday
- 15 sec rest

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