August 27 – September 2, 2018

When: Sundays, 12pm – 1pm, Sept 9, 16, 23, & 30

Who: All those interested in learning how to properly activate their Glutes in order to squat, lift, and run more effectively. (Men welcome)

Cost: $49/member, $59/non-member (personalized programs also available for an additional $29)

*Side effects may include a more round, firm, posterior as well as possible alleviation of mild lower back and/or knee discomfort.

Click Here to sign up!

 

 

Bowling at Spare Time

Friday September 7th, 7-9PM

$25 per person (shoes included)

Sign up and pay at the front desk today!

 

 

Join us for a Rockbottom Squat Workshop

 

Wednesday, August 29th, 6:30 – 7:30 PM

 

Led by Dr. Timothy Varghese of Movement Solutions

Monday August 27, 2018

Snatch

3 @ 9

3 @ 9 (load drop)

3 @ 9 (load drop)

3 @ 9 (load drop)

Superset with GHD Oblique work

then,

0:00 – 4:00

250m Row

AMRAP WBs

4:00 – 5:00 REST

5:00 – 9:00

250m Row

AMRAP Burpees over the rower

9:00 – 10:00 REST

10:00 – 14:00

250m Row

AMRAP DB Snatch 50/35lbs

Tuesday

5-3-0 Tempo Back Squat

5 @ 9

5 @ 9 (load drop)

5 @ 9 (load drop)

Superset w/Thread the needle in high plank x 10/side

then,

For time:

800m Run

then,

40-30-20-10

Goblet squats

Russian KBS

DUs

Men: 70lbs

Women: 53lbs

Wednesday

Shoulder Press

5 @ 9

AMRAP @ Same weight

AMRAP @ Same weight

Superset w/KB Row, 10/side

then,

For time:

12-9-6

Clean and Jerk 135/95lbs

Ring MUs

Thursday

6 x 400m Run – Jog back

Friday

Behind the Neck Press

3 @ 9

3 @ 9 (load drop)

3 @ 9 (load drop)

then,

Partner WOD

25min AMRAP

15 Burpee box jumps 24/20″

30 TTBs

:45s in the bottom of the OHS w/empty BB

60 DUs

*Partners may divide the work however they like, but only one person may work at a time.

Saturday

“The Seven”
7 RFT

7 Handstand Push-Ups

7 Thrusters 135/95 lbs

7 K2E’s (knees to elbows)

7 Deadlifts 245/165 lb

7 Burpees

7 Kettlebell Swings 70/53lbs

7 Pull-Ups

Sunday

3 RFT

20HR Push ups

500m Row

20 OH Lunges w/plate 45/25lbs

500m Row