Announcements
- YOGA WITH LAUREN STARTS WEDNESDAY NIGHT AT 8PM and Sundays at 9AM!
- VANQUISH PERFORMANCE ENHANCEMENT TWO DAY seminar!! April 26th and 27th CLICK HERE
- LADIES NIGHT: BIGGER AND BETTER on Saturday March 22 6pm start.CLICK HERE
- FREE Olympic Lifting 101 on Saturday March 22 1pm-2:30pm, CLICK HERE
- FRIDAY NIGHT 7PM CLASSES HAVE BEEN ADDED!!!
SWOD
Wendler Program Notes:
Determine your “base number”. Base number= 90% of your 1RM.
“+” denotes do that number of reps and then as many as you can until failure
Back Squat: 3×3
Set 1: 3 reps at 70% of base number
Set 2: 3reps at 80% of base number
Set 3: 3+ reps at 90% of base number
WOD
1-10 Hang Clean
10-1 HSPU
RxA: 155/115 AND STRICT HSPU
RX: 135/95 Kipping HSPU