Class schedule update: -Friday 7:30pm class will be dropped starting this week. -Sunday: Closed (No classes) ——— WARMUP 20 CALS – AQAP — THEN — MINI BANDS 10 – 1 LATERAL SIDE STEPS (10/10- 9/9. 8/8. 7/7…..1/1) 30 AIR SQUATS 10 – 1 MONSTER WALK (10/10- 9/9. 8/8. 7/7…..1/1) 30 GLUTE BRIDGES —— 10 ALT…
NO CLASSES ON SUNDAY!! 3x :30 Row 20 Band hamstrings curls 10 deficit push ups 20 Band Pull aparts Then… 21 min. EMOM: Min 1. 10 DB Bench Press 50/65 Min 2. 10 Back Squats 135/95 Min 3. 12/9 Cal Rest 5min. 10min. EMOM: Odd: 40sec of DB Hammer Curls Even: 40sec. of Tricep Skull…
2 rounds: 10 Band Pull Aparts 5/5 Single Arm band Strict Press 5 Snatch GRIP RDL (wide grip) 5 Scap Pull Ups 5 Bradford press Then.. Snatch warm up w/pvc Snatch Every :90 x 6 sets: 1 Snatch Pull ….drop 1 Squat Snatch or Power + 1 Overhead squat Then… 16:00 EMOM (4 Rounds) Min…
35 min AMRAP : 10/7 Cal Row 10 Tows to bar/ Leg lifts – 20/15 Cal Bike 20 Empty bar Bicep Curls – 300m Run 30 Sit-ups. – 20/15 Cal Bike 20 Single DB OH tricep ext – 10/7 Cal Row 10 V-Ups
No Class Sunday!!! Warm-up Row 500m (Easy Effort) 20 Push ups 20 Cossack Squats 20 Down Dog Up Dog 20 Curtsy Lunges Then… Deadlift (week 4 of 6) Every 2:00 x 6 Sets Set 1: 8 @ 60-65% Set 2: 6 @ 65-68% Set 3: 4 @ 70-72% Set 4: 4 @ 72-75% Set 5:…
Push/Pull/Hold Every Min x 9 Min (3 Rounds): (week 1 of 4) Min 1: 8-10 Seated DB Press or :40 Sec Max rep Strict HSPU* Min 2: 8-10 BB row Min 3: :40 Hollow Hold For Time: 14-12-10-8-6-4 Pull-up Box jump over with step down 10/7 Cal bike after each round including to end the…
Sunday 6/14: Closed..No Classes —- 3 rounds: 100m Run 5 BB good mornings 4 Pause FS with empty BB 3 Push Ups —- 20 Cossak squats 20 Jump squat downs. Then… Front Squat Every 2:00 x 5 sets: (week 1 of 3) 3 Front squats @ 77-84% of your 1rm The goal is for all…
At an easy pace today… 35:00 AMRAP 2:00 Bike 20 Sit Ups 2:00 Row 20 Air Squats 2:00 Run or Ski 20 Push Ups
3 Rounds: 5/5 Single Arm Dumbbell Bench Press 5 Sit-ups :30 Bike Then… 3 Sets For Quality: 8 Inverted barbell rows 10 BB curls Rest 1 min between rounds Then…. 14:00 AMRAP: 3 Cal bike 3 V-ups 3 Dumbbell bench press 6 Alternating Farmers Hold Lunges Add 3 reps each round. 6,6,6 9,9,9 12,12,12
Clean and Jerk Every :90 x 6 sets: 1 Clean pull + 1 Squat clean + 1 Clean & jerk Build over the six sets to a “heavy” with no misses. Keep your hands on the bar for the clean pull + Squat clean then drop the bar take a breath and grab the bar…
