So we are going to change up the AM gym hours to make it more consistent during the week. The 0530 will stay the same and the change would be Mon-Fri we would only hold a 9 and a 10 o'clock class. Saturday would remain the same. This will be going into affect next week. If this is a huge inconvienience to anyone please speak up. You can message us on Facebook, send an email to garagestrong@comcast.net, or just let a coach know. Each and everyones fitness goals is important to me and I don't want to put anyone out. Thanks!!

General programming:

1) Coach led Warm-up


2) For time complete 800m run then

5 rnds of

25 Double unders

50 ft shuttle sprint

25 Double unders

Rest: 60 seconds between rounds then

800m run


3) Mobility/stretching

1a) Lateral/Anterior Compartment Smash Pg 371-373 in the book

1b) Barbell calf smash Pg 379 in the book

1c) Classic calf stretch pg 383 in the book


Competition Programming:

1) EMOM for 5 minutes complete 3 snatches from the hang position starting @ 55% +5lbs of 1RM and adding 5 lbs each minute


2) EMOM for 5 minutes complete 3 cleans from the hang position starting @ 55% +5lbs of 1RM and adding 5 lbs each minute


3) Rack jerks 2X3@ 60%, 2x3@ 65%, 1x3@ 70% , 1x3@75%, 1x2@ 80%


4)For total reps 3 rounds of

2 min row for calories

2 min rest

1 min of box jumps 30/24

1 min rest

30 sec of ghd sit-ups

30 sec rest


5) Mobility/Stretching


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