Memorial Day Weekend Schedule: 5/28: Regular schedule 5/29: Closed 5/30: 8a-9a-10a Classes Only STRENGTH DEADLIFTS (12 – 15 MINS) 12 REPS @ 50% 10 REPS @ 60% 8 REPS @ 65% 6 REPS @ 70% 4 REPS @ 75% 2 REPS @ 80% WORKOUT OF THE DAY FOR TIME 15 – 12 – 9 –…
Memorial Day Weekend Schedule: 5/28: Regular schedule 5/29: Closed 5/30: 8a-9a-10a Classes Only STRENGTH BACK SQUATS EMOM 8 M1: 10 BACK SQUATS @135/85 M2: 10 AMERICAN KB SWINGS WORKOUT OF THE DAY (MURPH PREP) FOR TIME 1 MILE RUN (3X AROUND THE BLOCK) AT 10:00 – 22:00 (AMRAP 12 ) “BIG CINDY” 10 PULL UPS…
3 Rounds 15/12 cal row 15 banded bicep curls 15/12 cal ski 15 banded tricep extenstions Then.. “CORE” 4 Rounds 40 sec plank hold 10 Overhead Plate Situps 20 sec side plank (right) 20 sec side plank (left) 10 Overhead Plate Situps 10 Pulse ups 10 Overhead Plate Situps Then.. Back Elevated Frog Style Hip…
Memorial Day Weekend Schedule: 5/28: Regular schedule 5/29: Closed 5/30: 8a-9a-10a Classes Only FOR TIME (30 MIN CAP) 500M PARTNER RUN – 6 ALT RDS – 50 DU / 75 SU 5 SNATCHES @95/65 500M PARTNER RUN – 6 ALT RDS – 6 BF BURPEES 3 SNATCHES @115/75 500M PARTNER RUN – 6 ALT RDS…
WARMUP MINI BANDS 10 – 1 LATERAL BANDED STEPS 20 AIR SQUATS 10/10 FIRE HYDRANTS 20 GLUTE BRIDGES 10/10 CLAM SHELLS – THEN – 90/90 HIP OPENERS :30 SEC BTM SQUAT HOLD 10 ALT BTM SQUAT ROTATIONS BARBELL WARMUP 5 TEMPO FRONT SQUATS (3331) 10 EB FRONT SQUATS 7 FRONT SQUATS @ 40% 7 FRONT…
PUMP PARTY AMRAP 30-35 OF THE FOLLOWING: 2 ROUNDS OF: 6 – 4 – 2 (LIGHT – MOD – HEAVY) BENCH PRESS – SUPERSET – 12 PUSH UP CHEST TO THE GROUND OR USE A PLATE – RIGHT INTO – 2 ROUNDS OF: 12 DB PLANK ROWS 12 DB HAMMER CURLS / POWER CLEANS –…
WARMUP 1:00 MIN WALL HINGE 10 INCH WORMS 10 ALT LIZARDS 10 DOWNWARD DOGS 10 SNOW ANGELS – THEN – 20 BW GOOD MORNINGS 20 SIDE TO SIDE TOE TOUCHES 10 BEND AND REACH STRETCH STRENGTH DEADLIFTS 10 REPS @ 50% 8 REPS @ 60% 8 REPS @ 65% 6 REPS @ 70% 6 REPS…
WARMUP 2:00 MIN MACHINE 1:00 MIN WALL HINGE 15 PVC PASS THROUGHS 10 BTN PVC PRESS 10 PVC GOOD MORNINGS 10 PVC OHS – THEN- BARBELL WARMUP STRENGTH SNATCH COMPLEX EVERY 2:00 MINS X6 (15 MINS) 1 SNATCH DEADLIFT + 1 HANG SNATCH PULL + 2 HANG SNATCHES WORKOUT OF THE DAY AMRAP 18 200M…
WARMUP 20 ALT LIZARDS 10 HIP CIRCLES E/S 10 ABDUCTOR ROCKS E/S :30 SEC SEATED PIRIFORMIS STRETCH E/S :30 SEC 90 TO 90 STRETCH 15 SL GLUTE BRIDGES 20 FROG PUMPS – THEN – 10 AIR SQUATS 10 REVERSE LUNGES 5 EMPTY TEMPO SQUATS (@3333) 10 EMPTY BAR BACK SQUATS STRENGTH BACK SQUATS EVERY 2:30…
5 Rounds Row 15-20 Cals 10-15 Dips – Right into – 5 Rounds Row 15-20 Cals 10-15 Incline DB Bench Press Then.., 3-4 sets 20 Russiam KBS 40 Bb Glute bridge ups. (light) 3-4 Sets 15 Zottman curls 20 Skull crushers 100 Weighted Flutter kicks
