Author Archive

Wednesday 3/20/19


Today's workout is all about endurance. Just find a pace and keep moving through the workout. When you get tired, take the time in this slower paced workout to focus on your breathing and on your movement quality. Not only will these tips help your results, but it will give your brain a couple things to think about! Trust me...the short, fast workouts are much more painful than the long ones.

1.) Balance:
a. Ladder drills
b. Dynamic stretches

2.) Strength: Deadlift set up

3.) Movement:
1000m run, THEN...
5 rounds of:
20 DB step ups (total)
15 Burpees
10 Deadlift (BW)
5 Man makers
1000m run

Tuesday 3/19/19

This class is open to members and non-members alike. Grab a friend and join us for a relaxing deep stretch to end your week!

1.) Balance:
a. Dynamic warm up
b. Shoulder bands

2.) Strength and Movement: Tabata Tuesday!!!

Complete all of the following tabatas (:20work/:10 rest x8)
a. Push ups and Grass hoppers (alternate each round, 4 sets of each)
b. Max calories row
c. Sit ups and med ball twists (alternate each round)
d. 1-arm DB push press (alternate arms each round)
e. Pull ups/pull up progression and ring rows (alternate each round)

Monday 3/18/19

1.) Balance:
a. Dynamic stretches
b. Squat prep

2.) Strength: 3 sets
a. Front squat x4 + Back Squat x8
b. RLESS x10/leg
c. Walking RDL x5/side

3.) Movement: AMRAP 10:00
100m run
10 wall balls
100m run
10 KBS

Wednesday 3/13/19

1.) Balance: Dynamic warm up

2.) Strength:Workout prep

3.) Movement:
12:00 AMRAP
5 Pull ups
10 Push ups
15 Air squats
200m run

12:00 AMRAP
5 DB snatches/arm
10 Burpees
15 Sit ups
10 Cal bike

Tuesday 3/12/19

1.) Balance:
a. Glute and shoulder recovery
b. Ladder drills
c. Deadlift prep (supermans, hollow rocks, RDLs, hamstring curls, PVC drills)

2.) Strength: 3 x 15
DB RDLs (2 legs)
Strict KTC
Back extension
Plank variations (x1:00)

3.) Movement: Complete the following for time
2 mile run
2 mile row
1 mile run
1 mile row

Monday 3/11/19

1.) Balance:

Dynamic warm up

Overhead mobility/stability

2.) Strength and Movement:

200ft DB overhead (or front rack) walking lunge

50 DB box step ups

50 strict HSPU (modifies HSPU or strict press)

200ft handstand walk (or bear crawl)

Friday 3/8/19

1.) Balance: Dynamic warm up

2.) Strength: Clean and jerk practice
5 sets of the following complex:
1 deadlift + 1 Hang power clean + 1 jerk

3.) Movement: Go every 5:00 for 5 rounds
10 deadlifts
8 Hang power cleans
6 Jerks
21/15 calorie bike

Tuesday 3/6/19

Today's birthday workout is a total surprise!! But you guys know some of my favorite things to do in the gym, so maybe you'll see some wall balls, some running, some cleans, toes to bar... Or maybe some other fun stuff. Anyways, come ready to work. See you tomorrow!

Tuesday 3/5/19

Tomorrow (Wednesday) is a special birthday workout that I really hope ALL of you will come to! Get ready!!

1.) Balance: Tabata Tuesday
a.) Squat jacks
b.) Hollow rocks
c.) Supermans
d.) Grasshoppers

2.) Strength and Movement:
Back squat
DB bench press

*25 double unders/50 single under after each round