Complex Fitness and Performance

Come get your workout on in our Open Gym times through middle of day (12-2pm) or evenings (7pm-close)
$10/day or $59/unlimited month

S.DUB Open Gym
Monday 5/11 12pm-2pm

•Snatch triple - low box X4
•Clean double - low box X4
•Power Jerk double X4

•Bench - Max
•Box squat - Max

S.DUB Open Gym
Thurs 12-2pm

•OH squat - 4x2
•Snatch Balance - heavy single
•Snatch - Double x4
•Power clean & (double) jerk x4

•DL 3x3
+ box jumps x3

Nobody beats the King!
$TMT$

Open Gym Fri 5/1 12-2pm

•sn**ch - max
•clean - max
•jerk - max

Open Gym Thurs 4/30 12-2pm

•muscle sn**ch - max
•sn**ch - double x4
•clean & jerk - triple x3
•front squat - 4x2

•dips x5 (+6th set burnout)
+decline sit-ups +weight plate
x7
X5rounds

•chins x3
+pull-ups X1
+MB sit up throws x10
X5rounds

Open Gym Tues 4/28 12-2pm

• hang sn**ch+sn**ch - X4
• hang clean+clean - X4
•jerk double - X4

Bench 6x3
Box squat 6x3

Open Gym Mon 4/27 12-2pm

•high hang sn**ch - heavy single
•hang sn**ch - triple x4
•high hang clean - heavy single
•hang clean - triple x4

Open Gym 12-2pm Fri 4/24

•Snatch - Max
• Clean & Jerk - Max

•"Iron Tri" + Hill Runs

95lb Clean X 1-7
115lb Bench X 1-7
135lb Squat X 1-7

+ Xing Hill Run

(7 Rounds Total)