Wednesday, 12.6.2017

Warm up & Mobility


Romanian Deadlift 3×5


AMRAP x 7:

8 American Kettlebell Swings 53/35

5 Ring Dips

8 Box Jumps 24”/20”

*Intended Stimulus:

    -Strength: Steady or slightly increasing weight during 3 working sets.  Focus is on hamstring strength in general strength range.(4-6)

    -Metcon: Short length conditioning workout with emphasis on hamstring, rear delt, trap, and chest strength. Athletes should perform all sets unbroken in order to move quickly through rounds.

Box Brief


NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

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