August 2017 Athlete of the Month

Have you noticed all of the familiar faces coming back in? Welcome back! Please remember to register for classes Warm Up: 5 Min Limit 400 M Run 10 Wallballs 10 Hollow Kips Swings Mobility and Set Up: 10 Mins Warm Up Front Sq Weight Goblet or banded squat stretch Roll Glutes Strength: 10 Min 10 Min

                                     Happy Birthday Coach Shannon! Warm Up: 5 Mins Plate Warm Up Strength: 25 Mins *Work Mobility in between sets* – Suggested Shoulder Roll and Banded retractions Strict Press – 10 Mins 4 x 6-8 Snatch – 12 Mins 4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in

Metcon: 10:00-11:00 Partner Chipper 15 Min AMRAP – Split Reps as needed 50 Wallballs (20/14) 40 OH Plate Lunge (45/35) – Every Step = 1 rep 30 Ground to Overhead (95/65) Clean and Press or Snatch 200 M Run – Done Together 10 MU or 2:1 Dips

If You Can Dodge A Wrench, You Can Dodge A Ball Warm Up: 8 Min Dodgeball! Mobility and Set Up: 10 Mins Warm up to working weight for Back Squat EMOM Roll Quads / Glutes Warm up Shoulders Strength: 10 Min 10 Min Rotating EMOM – Partner w/ another athlete and share a barbell Odd: 6-8

Throwback Thursday to the Knapp Brothers 2003 Warm Up: 5 Mins 3 Rounds or 5 Mins 3 Unloaded Barbell Olympic DL 5 Hang Cleans 5 Front Squats Mobility: Between Strength Sets Roll Hamstrings w/ KB and Lats w/ foam roller Strength: 25 Mins Olympic DL (Clean or Snatch Grip) – 10 Mins 4 x 6-8