NEW LOCATION

JUST TOUCHING BASE WITH YOU ALL -

WE ARE AT OUR NEW LOCATION

650 S. Rock #11
Reno, NV 89502

Two suites down from American Iron

Get your booty in here - GRAND OPENING PARTY to be announced this next week

NEXT WEEK CLASS SCHEDULE ADJUSTMENT

Wednesday and Thursday the 29th and 30th of June, there will

ONLY BE A

5am and a 6am class

THAT IS IT - if you want to come in later you can help us finish the move :-)

JULY 1st - WE ARE AT OUR NEW LOCATION

650 S. Rock Suite 11
Reno, NV

YAAAAAAASSSSSSS

Tuesday 21, June 2016

Warm up:

3 minutes jump rope
2 minutes jumping lunges - yeah ok after yesterday
1 minute burpees
4 minutes stretching / mobility

Skill:

100 evil wheels

Strength:

Snatch work

10 minutes of skill, practice, movement drills
then
10 minute EMOM
3 snatch every minute of a comfortable (I know it never feels comfortable) weight

Metcon:

Well after yesterday, my original plan just seemed dumb - so same rep scheme and weight movement just a different move

9-15-21-15-9

Push press
Pull ups

9 at 55/45kg
15 at 50/40kg
21 at 45/35kg
15 at 50/40kg
9 at 55/45kg

Monday 20, June 2016

Warm up:

3 minutes jump rope
2 minutes jumping lunges
1 minute burpees
4 minutes stretching/mobility

Skill:

5x
ME Strict Chin ups
ME elevated push ups

Strength:

It is Monday - and this one was a painful one

12 minute EMOM

7 back squats @ 70% of your new 1 rep max established last week

Metcon:

About this - ummmm sorry

400m run
100 double unders
400m run
75 air squats
400m run - year after those 75 air squats, and ummm ok all the squats my left upper lower butt area...
50 toes to bar
400m run
25 box jumps

YOU'RE WELCOME

Friday 17, June 2016

Warm up:

Down and back

High knees
Butt kickers
Toe touch
then
2 minutes of jump squats
1 minute burpees

Skill:

6x
10 one legged push ups
5 strict pull ups

Strength:

This week we are finding our 1 rep maxes on our lifts - PUSH yourself, grab your coach and GET IT!

Strict Press

2-3 sets of warm up squats at light weight

1-1-1-1-1 at 70/77/85/93%/ New Max

Metcon:

10 minute AMRAP

40 double unders
3 Ground to Overhead 70/50kg

Thursday 16, June 2016

Warm up:

Down and back

High knees
Butt kickers
Toe touch
then
1 minute of jump squats
2 minutes burpees

Skill:

3x
Descending push up ladder 6-1
6 push ups hold for a count of 6 in the bottom, then 5 push ups with a 5 count hold in the bottom and keep it going down to 1
Max effort chin ups

Strength:

This week we are finding our 1 rep maxes on our lifts - PUSH yourself, grab your coach and GET IT!

Deadlifts

2-3 sets of warm up squats at light weight

1-1-1-1-1 at 70/77/85/93%/ New Max

Metcon:

40-30-20-10

Sumo straight leg deadlifts 60/42.5kg
KS swings 24/16kg
Push ups

Reminder - SATURDAY CLASS IS AT 7am NOW

Wednesday 15, June 2016

Warm up:

Down and back

High knees
Butt kickers
Toe touch
then
2 minutes of jump squats
1 minute burpees

Skill:

4x
4 and 1/2 chin ups
ME close grip push ups

Strength:

This week we are finding our 1 rep maxes on our lifts - PUSH yourself, grab your coach and GET IT!

Bench press

2-3 sets of warm up squats at light weight

1-1-1-1-1 at 70/77/85/93%/ New Max

Metcon:

So, thanks to 6am class this workout was a little harder than it should of been - HAHA, I think they learned their lessons about complaining so early. Love you guys

20 min AMRAP

400m run
15 box junps
10 front squats 80/60kg