Hard Work


Hard Work

New Bootcamps begin on July 26th!

Tactical Strength Challenge
THIS SATURDAY! — More info

WOD for Thursday 072210 — – Click Here For Today’s Schedule 
Back Squat
Warmup:  3 reps @40/50/60/70% 1RM
Work:  4 sets of 3 reps @80% 1RM, 1 set of Max Reps @80% 1RM
Finish with 2-3 sets of 8-10 reps on the Reverse Hyper before the Metcon WOD
5 Rounds For Time:
5 Toes To Bar

10 DB Snatch – 5 each arm (35/22)
15 Pushups

Post Back Squat Loads and Metcon Time to Comments 
For the strength segment, you will do four warmup sets for the Back Squat followed by 5 work sets at 80% 1RM.  Note that the 5th work set is for Max Reps at 80% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All reps must be full ROM, ie squatted below parallel and stood to full knee and hip extension.   

For the Metcon, sub knees to elbows for toes to bar.  Use a DB load that allows for proper execution of the Snatch.  These are full Snatches, ie received in a full overhead squat.     

There is NO ENDURANCE WOD tonight at 6pm and NO REGULAR WOD tonight at 7pm. 
There will be OPEN GYM tonight at 7pm.  Sorry for any inconvenience!

WODs from the Strength & Conditioning Games…..fun to try or just too much?  Post answer to comments.

Bootcamps – Starting July 26th
Strength & Conditioning Bootcamp (M/W/F @6:15am)
Strength & Conditioning Bootcamp (M/W/F @7:15am)
Strength & Conditioning Bootcamp (M/W/F @6:00pm)
Weight Loss Bootcamp (M/W/F @7:00pm)

Upcoming Events
Tactical Strength Challenge — Saturday, July 24th
SMR Coaches Clinic – Sat/Sun, August 21/22
Fight Gone Bad 5 – Sat, September 25
Pendlay Olympic Seminar – Saturday, October 16th