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, March 5, 2012

Work Capacity

MONDAY

WARMUP
3 Rounds
- 8x Overhead Squat (PVC, 45, 55)
- 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 or a 1x4 Board

(2) 70 Rounds (each time you snatch or swing it counts as one round) with Dumbbell or Kettlebell (45/25)
- 15 sec Snatch Right Hand or Swing with both hands - do the amount of reps each work interval as last Monday
- 15 sec rest
- 15 sec Snatch Left Hand or Swing with both Hands - do the amount of reps each work interval as last Monday
- 15 sec rest

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