Author Archive

Tuesday 11/20/18

**Holiday Schedule this Week**


Wednesday 11/21 9:15 and 12:00 CLASSES ONLY (NO 6:00PM)

Thursday 11/22 and Friday 11/23 CLOSED!!  Enjoy your holiday time off, see you Monday!


a.) Every minute on the minute for 12 minutes:
Min. #1: Bike for :45
Min. #2: Plank hold on ball :45
Min. #3: PVC supermans :45
b.) Hamstring and glute mobility

2.) Strength: Deadlift warm up for workout

3.) Movement: On the 4:00  mark (x5)
400m run (or 200m run if not yet able to jog one continuous lap)
15 Deadlifts
10 Burpees (over bar for extra credit)

*You will start your run every 4:00.  However long it takes to complete the work, you get to rest for the remainder of the 4:00 interval

Monday 11/19/18

**This week’s holiday schedule**

Monday and Tuesday regular schedule

Wednesday 9:15 and 12:00pm ONLY!!

Thursday and Friday CLOSED

Then Regular schedule will resume next Monday!


1.) Balance:
a.) 8:00 AMRAP 
10 sit ups
10 mountain climbers
*25 single/double unders at the top of each minute
b.) Squat mobility

2.) Strength: 4 sets
a.) Front squat (x2) + Back squat (x4)
b.) lateral lunge to cross lunge (x5) each way preside

3.) Movement: Complete the following for time…
1000m row
50 empty bar thrusters
30 Pull ups/ring rows

Wednesday 11/14/18

1.) Balance and Strength:
a.) Dynamic stretches
b.) Ab tabatas: sit-ups, knee tucks, rotations

2.) Movement: 5 rounds with a partner
100m sandbag carry each
200m run each
30 sandbag squats (split)
40/30 cal bike or row (split)
50 double unders (split)  OR. 50 single unders each

Tuesday 11/13/18

1.) Balance:
a.)Tabata jump rope and mountain climbers
b.) shoulder bands and mobility

2.) Strength: 4 sets
a.) 1 Strict press + 2 Push press +3 Push jerks (with bar or dumbbells)
b.) Band pull aparts x15

3.) movement: Complete as many rounds as possible in 15 minutes of one of the following…
2 Wall walks
4 supinated rows/chin ups
6 Push ups
8 KB swings


3 Handstand push ups (extra credit: deficit)
5 Chin ups (extra credit: chest to bar)
7 Ring dips
9 KB swings- heavy

Monday 11/12/18

**Thanksgiving Week Schedule**
Monday (11/19) and Tuesday (11/20) regular schedule

Wednesday (11/21) NO 6:00pm CLASS

Thursday (11/22) Thanksgiving Day CLOSED

Friday (11/23) 9:15am ONLY


1.) Balance: 
a.) Dynamic warm up
b.) Squat prep

2.) Strength: 3 sets
a.) Back squat (x10)
b.) Double KB overhead lunge (x10/side)

3.) Movement:
Calorie row
Ball slams
Burpee box jump overs

Friday 11/9/18

1.) balance: dynamic warm up

2.) Strength: workout prep

3.) Movement: Complete the following for time (solo or with a partner)


wall balls and toes to bar

Then, 800m run… then


DB snatches and box jumps


Wednesday 11/7/18

**Thanksgiving Week Schedule**

Normal Class Times Monday (11/19) and Tuesday (11/20)
Wednesday (11/21) 9:15am and 12:00pm only! NO 6:00pm
Thursday (11/22) Thanksgiving Day NO CLASS
        **We will be running the Turkey Trot at Benderson Park.  Click the link to sign up!**
Friday (11/23) 9:15 class ONLY


1.) Balance: Dynamic warm up

2.) Strength:
a.) Split squat (assisted, flat ground, or rear leg elevated) x8/leg
b.) Weighted bridges x10

3.) Movement: 5 rounds for max reps
1:00 assault bike calories
1:00 strict push up burpees
1:00 double unders
1:00 REST 

Tuesday 11/6/18

You don’t always have to lift heavy weights to get fitter and stronger.  Learning how to move and control your own bodyweight should be the top priority for building a solid fitness base. Today we are going to focus on tempo work and spend time under tension with some challenging bodyweight movements. Enjoy!

1.) Balance:
a.) Dynamic warm up stretches
b.) band exercises

2.) Strength: Push/Pull EMOM 
minute 1: Strict ring/box dips  3-count down/3-count up (x3-5)
minute 2: TRX row w/ 3-count pause at top (x6)
minute 3: Handstand hold/wall walk hold (x:30)
minute 4: Pull up variations*
*3-count lower only w/ or w/o bands, Strict, Weighted, L-sit

3.) Movement: Go every 3:00, once the work is complete rest until the next round begins

400m run
12 Pull ups

200m run
21 KB swings

Monday 11/5/18

1.) Balance:
a.) Med ball drills
b.) Front rack/overhead/hip mobility

2.) Strength: Squat clean + Jerk practice

3.) Movement: Complete 5 rounds for time…
20/15 cal row
10 squat clean and jerks (barbell or dumbbells)
10V-ups (add medball for extra challenge)


Friday 11/2/18

1.) Balance:
a.) dynamic warm up
b.) overhead squat mobility

2.) Strength: Overhead squat practice

3.) Movement: Complete for time
1 mile run
30 OHS
50 box jumps
30 Push ups (scale up to plyo or decline push ups)
50 kb swings
30 front rack lunges total (scale up to overhead barbell lunges)