Workouts for Week of August 1st - 5th

July 29, 2016

This week kicks off SMA awareness month and to wrap up the month, we will be hosting our 2nd annual Downtown SMAshdown to smash SMA, bring awareness, and use our muscles because we can!


Check out our event page & register here:



AS A GROUP & do NOT exceed 75% of your current Clean Max:
(focus - bar NOT crashing onto chest & hitting triple extension)

3 Scarecrow Power Clean
3 Tall Squat Clean
3 Squat Clean from High Hang (hips, chest back)
3 Squat Clean from Hang (just above knees)
3 Squat Clean from a Hover
3 Squat Clean from the ground

5 Pullups
10 Pushups
15 Air Squats


Every 2:00 for 6 Sets From the rack:
(focus: correct bar path w/ strong upper back/chest position)

Strict Press+Push Press+Push Jerk+Split Jerk @ 75% max shoulder press

5 Rounds For Time:
30 Double Unders
6 Deadlifts 75% max


Complete AS A GROUP, do NOT exceed over 75% max:
(focus - set up and overhead stability)

6 Snatch Pull+High Hang Snatch (hold OHS for 3 count)
6 Snatch Pull+Hang (top of knees) Snatch (hold OHS for 3 count)
6 Snatches from the floor (hold OHS for 3 count)

For Time:
Buy In - 100' Double Dumbbell Walking Lunges
3 Rounds:
12 Toes-To-Bar/Hanging Knee Tucks
12 Box Step Ups
Cash Out - 100' Handstand Walk/Bear Crawl (straight legged)


For Time:

1 Mile Run


Group Smash Party



20:00 for Max Snatch

20:00 for Max Clean & Jerk


Saturday - NO CLASS

All coaches will be out of town competing in Deuces Wild!



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