Don't forget we have new AM hours this starting this week. I was finally able to login to the web page and change them there. Again if there are any questions about the changes whatsoever don't hesitate to ask. The only change happening is going to be for the AM classes and what it is, is Mon-Fri the AM hours will be 0530, then 0900 and 1000 classes no 1100 classes. Other than that everything else will stay the same. 

General programming:

1) Coach led Warm-up


2) For time complete

100 Double unders

800m Run

100 Double unders

1000m Row

100 Double unders

800m run

100 Double unders


3) Mobility/stretching

1a) Couch stretch PG 331-333 in the Supple Leopard

1b) Classic Calf Stretch PG 383 in the Supple Leopard

1c) Hip External Rotation with Flexion Pg 307-310 in the Supple Leopard


Competition Programming:

Snatch 1x3@ 65%, 2x3@ 70%, 2x1@ 75%, 2x1@ 80%, 1X1 @ 85%, 1x3@ 70%


2) Back Squat 1x8@ 70%,  1x8@75%, 1x5@80%, 2X2@85%


3) Take ten minutes to work on handstand walks


4) For time complete

40 wall balls

30 KB swings

30 Wall balls

20 KB swings

20 Wall balls

10 KB swings


5) Mobility/stretching

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720 SE Pioneer Way Oak Harbor Wa 98277