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September 6, 2018


*Throwdown Competitors:

We STRONGLY suggest you take the next couple of days easy (even better-- break out of the 4 walls of the gym! Go for a hike, play a round of golf, play with your dog [or cat]...) No new "gainz" will be made two days before a competition. The process does not happen that fast. (There is a reason high level athletes peak & taper their training). So please, trust all of your previous training, and let it all soak in now by relaxing, recovering, so that you may feel 110% on Saturday! :)

Strength: Back Squat

Conditioning:

For Time

100 Dumbbell snatches (50/35)

*EMOM = 15 double unders

**Start first minute with the dubs


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January 25, 2019

Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round

January 24, 2019

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST

Location and Contact

1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059