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…
Row or Bike 2:00 40 Mountain Climbers 20 Alt Scorpions 20 PVC Dislocates 20 Alt Walking Lunge Walk 20 Squat Jump Downs – Move feet out quickly and land in a squat. Downs* *Move your feet! Keep your head and chest up. Think landing in power position. Step feet back to start position don’t jump…
