Friday, June 9, 2017


6 x 3 Overhead Squats @ 70%
Minute 0-2: 3 Reps
Minute 2-4: 3 Reps
Minute 4-6: 3 Reps
Minute 6-8: 3 Reps
Minute 8-10: 3 Reps
Minute 10-12: 3 Reps

2 Rounds:
1a) 10 Barbell Good Mornings
1b) 50 Heavy Band Standing Crunches

5:00 AMRAP
6 Toes to Bar
12 DB Push Press (35/25)

Tip of the Day
Our dynamic effort days are not only a day to train your speed, it's also a good time to practice your movement.  If you truly want to be better and move better, you need to spend a lot of time practicing your movements and then training them.  Going for being the fastest athlete or heaviest lifter when you have major faults in your form, is only going to take you backwards.