We have a decent number of newer athletes. It is important for you guys to get everything you can out of our program, but for this to happen, you need to arrive on time. Yes, we joke that traffic around Waldorf sucks no matter where you come from, but if you are habitually late, it’s probably not the fault of traffic.
So, if you are late, you will have to start with “A” no matter what, no jumping in on whatever the strength movement is with a blame to this ethereal “traffic.” To our veterans, please help set the tone and show our newer athletes how to arrive on time. What is on time? Like it says on our website, 15 min. before the listed class time.
If you find yourself extremely late, as in we are in the second part of “B” or into “C”, and definitely if we are doing or preparing for the workout you will NOT be allowed to take that class. This is without exception. If you say you want to be here on time, and you are trying, I can only tell you that actions speak louder than words.
Sport & Performance
1a.squat 10-10-10-10-10 find a moderately heavy 10 in 12 min.
1b.max UB strict pullups x 5
2a.power clean 10-8-6-4 every 90 seconds (building to a heavy 4)
2b.1 arm dumbbell overhead walking lunge 50ft x 4 every 90 seconds
3 rounds of:
-400m run
-15 hang power clean #115m #85f
-15 pullups
Fitness
1.squat 10-10-10-10-10 find a moderately heavy 10 in 12 min.
3 rounds of:
-400m run
-16 hang power clean #95m #65f
-8 pullups
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Just some jacked masters doing pullups.
