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!!!
- WELCOME COACH GIL AND COACH MEL!
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
Deadlift : 3×3
Set 1: 3 reps at 70% of base number
Set 2: 3 reps at 80% of base number
Set 3: 3+ reps at 90% of base number
Then Push Press 5×5, exactly 1 min break between sets
WOD
AMRAP 5 min
400m sprint
Max burpee ball slams (30/20)