New Saturday Class Schedule: 8am 9am 10am — Deadstop Sumo Deadlift (4 x 8) Every 2:00 x 4 sets (week 1 of 3) 8 Deadstop sumo deadlifts The focus should be on position, getting re set each rep and making them all look exactly the same even as they start to slow down. Then… 3…
New Saturday Class Schedule: 8am 9am 10am —- 3rds 20 Singles 10 Banded pass through 10 Pull aparts 10 Bradford press Shoulder Press Every 1:00 x 7 sets: (week 1 of 3) 1 strict press These should all be at the same weight, it’s hard to give top end % for strict press because the…
2min row/bike 3 Rounds at a Warm-Up Pace 10 Jump Squats 10 Push-Ups 10 V-Ups Then… Back Squat Primer: 3 x 5 Reps Build to Opening Weight for Following Sets Every 3:00 for 9:00 10 Pause Back Squats *1 – 2 second pause, no bouncing out of the bottom. Load Goal: 65-70% of 1RM Then……
36min to finish… 5 Rounds: 400m Run 20 American Kettlebell Swings 53/35 14 Pull-Ups 38 reps of “X” Round 1: Push-ups Round 2: Air Squats Round 3: Toes to Bar Round 4: Lunges Round 5: Burpees
1:00 bike 2 rounds: 5 Barbell RDLs with Snatch Grip 5 Behind the Neck Snatch Grip Push Press 5 Empty Barbell OHS 5 Empty bar Snatch balance 100m Run Then… Snatch Singles Every 90 Seconds x 8 Sets Sets 1-2- 3 Hang Snatch – squat or power Sets 3-4: 2 Below the Knee Snatch Sets…
Today’s afternoon/evening classes are cancelled. 4:30p-5:30-6:30p-7:3p —- 36min. EMOM: (6 Rounds) Min. 1) Plank the entire minute Min. 2) 15/12 Calorie Row Min. 3) 1 Round of “Cindy” Min. 4) 60 Double Under’s Min. 5) Max DB Russian Twist Min. 6) Rest
Dear Members, Please be advised that Thursday evening’s class (4:30/5:30/6:30/7:30pm) has been canceled this week. Regular scheduling will resume on Friday 6am. Thank you for your understanding. Then.. 3 Sets For Quality: 10/10 BW Single Leg Hip Thrusts per Leg 12 Banded Hamstring Curl 12/12 Mini band Side Steps Then… GLUTES!!! 5 sets 8-10 Barbell…
Dear Members, Please be advised that Thursday evening’s class (4:30/5:30/6:30/7:30pm) has been canceled this week. Regular scheduling will resume on Friday 6am. Thank you for your understanding. Then.. 300m run Then.. 3 rds 3 wall walks 10 Box Step ups :20 Row Then.. Shoulder Press Every :90 x 4 sets: (week 2 of 2) 3…
Dear Members, Please be advised that Thursday evening’s class (4:30/5:30/6:30/7:30pm) has been canceled this week. Regular scheduling will resume on Friday 6am. Thank you for your understanding. —— 2min row/bike 3 Rounds at a Warm-Up Pace 10 Jump Squats 10 Push-Ups 10 V-Ups Then.. Back Squat Primer: 3 x 5 Reps Build to Opening Weight…
3 Sets: 8 Inverted Barbell Rows – elevate your feet c feet. Focus on pulling your chest all the way to the bar each rep 12 Plate front raise. – Get the plate over your head. Rest 1:00 between sets For total time: 6 Rounds: 5 Dumbbell push press 50/35. 35/25 5 Toe To Bar…
