Back squat warm up: 25-30% x 10 40-45% x 8 55-60% x 5 *This is an approximate… some will need more warm up sets   E2M Back Squat 5-5-5-5-Max *All sets at 70% of 1RM *Max reps on last set, up to 10 reps *We will move up in weight next week based on form and...

LABOR DAY class schedule:  7:30, 8:30 ad 9:30am only!   “17.1” For time: 10 DB snatches 15 burpee box jump-overs 20 DB snatches 15 burpee box jump-overs 30 DB snatches 15 burpee box jump-overs 40 DB snatches 15 burpee box jump-overs 50 DB snatches 15 burpee box jump-overs RX = 50/35 DB & 24/20 Box *No time cap *RX+ option only...

E3M Front Squat 3 reps @ 75% 2 reps @ 80% 2 reps @ 85% 1 rep @ 90% 1 rep @ 95% 1 rep @ 100% 1 rep @ 105% *Adjust percentages with coaches recommendation, or if new or injured.   TABATA: Bottom to bottom air squats *8 Rounds *Hold the bottom of a squat during the...