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Improve your overall fitness & quality of life with our daily programming
Saturday 201128
Warm Up:
30 sec. High Knees
30 sec. Butt Kickers
Then,
2 Rounds-
5 Yoga Push Ups
10 Cuban Presses
10 SDHPs
Met Con:
For time-
30 HSPUs
30 Lateral Hops
40 Weighted Step Ups
30 Lateral Hops
50 DB Snatches
30 Lateral Hops
50 DB Snatches
30 Lateral Hops
40 Weighted Step Ups
30 Lateral Hops
30 HSPUs
Friday 201127
Warm up:
15-12-9
4-point squats
SDHP
Hollow Rocks
Strength:
3 Rounds (each side)-
10 Single Leg Deadlift
10 One Arm Russian Swings
Met Con:
For Time-
42-30-18
Single-arm Clusters (alternate as needed)
* 18 V-Ups after each set
*every time you set the KB/DB down within the set, stop and do 10 v-ups
Thursday 201126
HAPPY THANKSGIVING!
Workout: 5 mile Run
Wednesday 201125
Warm Up:
2 Rounds-
10 OH Rotational Reaches
10 PVC Good Mornings
10 PVC Pass Thrus
10 PVC Sot Presses
Then, 1 min. Puppy Dog Stretch
Oly:
7 Rounds (each arm)-
3 DB/KB Hang Power Snatches +
2 DB/KB OH Squats +
1 DB/KB Hang Squat Snatches
Met Con:
EMOM x 24
Min 1: 12 Burpees
Min 2: 15 Push Ups
Min 3: 18 Jump Squats
Min 4: Rest
Tuesday 201124
Warm Up:
3 Rounds-
20 Jumping Jacks
10 Caterpillar Walks
10 Pass Thrus
Then,
5-1 Walkout Push-ups
Skill:
5 Rounds (not for time)-
3-10 Strict HSPUs
15 Lemon Squeezes
Met Con:
AMRAP 12
20 S2OH (right)
20 BW Lunges
20 S2OH (left)
20 BW Lunges
Monday 201123
Warm Up:
3 Rounds-
10 Arm Circles (each direction)
10 BW Squats
10 KB Extensions
10 Tuck Jumps
Strength:
Tempo Goblet Squat
4 x 8
*3 sec. decent, 3 sec. pause at bottom
Met Con:
4 RFT-
20 KB Swings
30 Mtn. Climbers (15 ea. leg)
60 DUs
Sunday 201122
Rest Day
Saturday 201121
Warm up:
3 Rounds
10 4-Point Squats
10 Shoulder Taps
5 Yoga Push-ups
Met Con:
For Time
50-40-30-20-10
Push-ups
- 30 Jumping Lunges after each set
Friday 201120
Warm up:
2 Rounds
30 Jumping Jacks
20 Butt Kickers
20 High Knees
Met Con:
"Quarantine Part II"
3 Rounds
60 BW Squats
45 Sit-ups
30 Burpees
Thursday 201119
*Normal class schedule today. The gym will be closed starting tomorrow. Keep an eye out for an email from us!
Warm up:
2 Rounds
15 Band Pull Aparts
15 Band Pull Togethers
10 Band Pass Thrus
10 Jumping Squats
Strength:
Front Squats
3 x 10 @ 65% 1RM
Met Con:
For Time
21-18-15-12-9
C2B Pull-ups
Box Jumps 30/24"
Wednesday 201118
Warm Up:
2 Rounds-
30 Mtn. Climbers
10 Goblet Lunges
10 KB/DB Deadlifts
10 Glute Bridges w/ 1 sec. Pause at top
Strength:
Deadlift
10-8-6-4-2
*start at 60% 1RM
Met Con:
4 Rounds-
4 min. Bike (20 seconds hard, 40 seconds easy)
2 min. Rest between rounds