ROCKIN’ IT WITH COACH SMITA!!

I hope everyone is enjoying today’s rest day! Here’s the workout for Friday, August 15 2014: Tier 1 1 Rep Max Push Press Tabata – DB Shoulder Shrugs (heavy)… Tabata – DB Bent Over Row *Complete as many reps as possible in an 8 min ascending ladder of thrusters and ring rows. Here’s an example:…

Good job everyone! Thank you for showing Coach Jennifer some love. Get plenty of rest tomorrow. August 14, Thursday – Rest Day

Keep your eyes on this website. There is always something local that’s probably worth your time if you want to compete for fun and to gain more experience. http://www.rxcompetitions.com/Get plenty of rest tonight! Here’s the workout for Wednesday August 13 2014Tier 13 Rep Max DeadliftTabata – Ab Mat Sit Ups*Complete 9-15-21-15-9 reps of:Hang Power Cleans…

Good Job with today’s workout everyone! Here’s the workout for Tuesday, August 12, 2014 Tier 1, 2, and 3In groups of 3 or 4, complete the following 6 rounds of: 5 Bench Press Reps (heavy)5-10-15-20 Shuttle Run A round is complete after each person in your group has completed the 5 bench press reps and…

I hope everyone is enjoying their Sunday! Here’s the workout for Monday, August 11 2014 Tier 1, 2, and 3You have 21 minutes to complete the following: Warm up to 70-75% of your 1RM Front Squat and thenFront Squat 10-9-8-7-6-5-4-3-2-1Strict Pull-Up 1-2-3-4-5-6-7-8-9-10 (band, no band, chest to bar) Here’s an example: 10 Front Squats +…