Tuesday – 7/2/2019
The Workout for Tuesday is: WARM-UP (Primer) With a Partner… 3 Rounds Each P1 Performs 15 Unbroken Wall Balls P2 Holds Plank (Mobility) -8 Kang Squats -8 Empty Bar Good Mornings -8 Jefferson Curls -8 Squatting Rack Openers (Specific) Clean & Jerk Tech. “STRENGTH” For Time -15 Clean & Jerks (135/95) -1 Mile Run -15 […]
Monday – 7/1/2019
THIS WEEK’S SCHEDULE THURSDAY: 8:30 & 9:30 CLASSES ONLY FRIDAY: 5:30/9:30/12:00/4:30 CLASSES ONLY The Workout for Monday is: WARM-UP (Primer) 2 Minute Machine (Nasal Breathing) 5 Wall Walks 10 Shoulder Taps 2 Minute Machine (Nasal Breathing) (Mobility) Shoulder/Wrist Mobility 3 Bridges (fingers pointing backwards) 3 Bridges (fingers pointing sideways) 3 Bridges (fingers pointing forwards) *Hold […]
Saturday – 6/29/2019
The Workout for Saturday is: WARM-UP Coach’s Choice PARTNER WORKOUT In teams of 2, with a running clock…. …at the 0:00 AMRAP x 8 -20 Cal Row -30 American KB Swings (70/55) …at the 10:00 AMRAP x 8 -20 Cal Bike -30 SDLHP (115/75)(Rx+ 135/85) …at the 20:00 AMRAP x 8 -30 Cal Bike -20 […]
Friday – 6/28/2019
The Workout for Friday is: WARM-UP (Primer) With a Partner… 4 Rounds each of “Rowling” (Mobility) 10 Reps of Each w/ PVC -Pass Throughs -Pec Opener (5 /side) -Cuban Press (Specific) 2 Rounds -8 Scap Push-Ups -4 Normal Push-Ups -4 Wide Push-Ups -4 Narrow Push-Ups STRENGTH 5 Rounds -Bench Press x 10 Reps ~Immediately into~ […]
Thursday – 6/27/2019
The Workout for Thursday is: WARM-UP (Primer) 4 Rounds: (40 seconds ON / 20 seconds OFF) Machine of choice (Mobility) Twisted Cross w/ 2 count pause per side x 10 (Specific) Get organized for Metcon SWEAT DAY! 3 Rounds: (40 seconds ON / 20 seconds OFF) Station 1: Max Ball Slams (40/20) Station 2: 12/9 […]