What’s up One World! Here’s the workout for Monday, August 18, 2014 Tier 1Back Squat5×3 @ 80%5 Minutes – Kneeling Muscle Up Progression*Complete for time:Use a rack, pick weight10 Hang Power Cleans20 Back Squats800 Meter Row Tier 2Back Squat5×5 @ 80%5 Minutes – Band Muscle Up Progression*Complete for time:135/95, no rack20 Hang Power Cleans30 Back…

ROCKIN’ IT WITH COACH SMITA!!

I hope everyone is enjoying today’s rest day! Here’s the workout for Friday, August 15 2014: Tier 1 1 Rep Max Push Press Tabata – DB Shoulder Shrugs (heavy)… Tabata – DB Bent Over Row *Complete as many reps as possible in an 8 min ascending ladder of thrusters and ring rows. Here’s an example:…

Good job everyone! Thank you for showing Coach Jennifer some love. Get plenty of rest tomorrow. August 14, Thursday – Rest Day

Keep your eyes on this website. There is always something local that’s probably worth your time if you want to compete for fun and to gain more experience. http://www.rxcompetitions.com/Get plenty of rest tonight! Here’s the workout for Wednesday August 13 2014Tier 13 Rep Max DeadliftTabata – Ab Mat Sit Ups*Complete 9-15-21-15-9 reps of:Hang Power Cleans…

Good Job with today’s workout everyone! Here’s the workout for Tuesday, August 12, 2014 Tier 1, 2, and 3In groups of 3 or 4, complete the following 6 rounds of: 5 Bench Press Reps (heavy)5-10-15-20 Shuttle Run A round is complete after each person in your group has completed the 5 bench press reps and…