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Monday 5/21/18

This week mobility day will be moved to Friday (instead of Thursday) in order to get you all ready for Saturdays special Memorial Day workout!  I cannot believe it is already Memorial Day, but I’m excited to do “Murph” with all of you.  Some of you have done this workout before and many of you haven’t, but you are well prepared so don’t worry!


1.) Balance: Dynamic warm up
3 sets of movement prep:
a.) Banded bridges
b.) Plate pause squat
c.) Side plank w/ clam to reverse clam

2.) Strength: Front  Squat (5×3, from the floor)

3.) Movement:
3 minute interval
21 Front squats (Scaled: goblet squats)
21 burpees over bar (Scaled: burpees)  
Max cal row in remaining time

*rest 3 minutes*

3 minute interval
18 Front squats
18 burpees over bar
max cal row in remaining time

*rest 3 minutes*

3 minute interval
15 Front squats
15 Burpees over bar
max calorie row in remaining time 

Friday 5/18/18

Just a couple friendly reminders…


**Special event Saturday 5/26 @9:15am: Memorial Day Weekend 

1.) Balance: Dynamic warm up, then
3 sets
a.) PVC pass throughs
b.) PVC BTN press/push press

2.) Strength: OHS practice

3.) Movement: Complete the following for time 
50 Calorie row
40 Box jump/step overs
30 Toes to bar
20 OHS
10 1-arm DB lunges/leg (10 total steps w/ right arm, 10 total steps with left arm)

Wednesday 5/16/18

I hope Tuesdays’s workout showed all of you how prepared you are for “Murph” on memorial day weekend! We’ve been adding volume to our gymnastics movements and running for the past month and it’s paying off!!

Don’t miss this workout: SATURDAY 5/26/18 @9:15am

1.) Balance: Core and shoulder prep circuit

2.) Strength: Deadlift (10 x 3)
*Beginning your first set with the empty bar and slowly build in weight over the course of 10 sets

3.) Movement: Complete as many rounds as possible in 10 minutes of
10 Deadlifts
20 1-arm db push press (10/arm)
30 Sit ups 

Tuesday 5/15/18

**Schedule Update**

We will be participating in the 5K SUP and Run at Benderson Park.. Come join in, or come watch! Either way it will be a good time.

1.) Balance: Dynamic warm up

2.) Strength: Pull up/kipping pull up practice

3.) Movement: 4 rounds
400m run, 3 rounds of
5 Pull ups
10 Push ups
15 Air squats

Friday 5/11/18

1.) Balance: Dynamic warm up

2.) Strength: review and prep for workout

3.) Movement: As many rounds as possible in 30 minutes (w/ a partner)
200m run
50 Box jumps or step ups
50 Deadlifts
200m run
40 Ring rows
40 Thrusters
200m run
30 Toes to bar
30 Hang power cleans
200m run
20 Burpees
20 Front rack lunges

Wednesday 5/9/18

1.) Balance:
Dynamic warm up and mobility

2.) Strength:  3 sets KB circuit
a.) 1-arm swing x5/side
b.) windmill x5/side
c.) 1/2 kneeling halo x5/side each leg
d.) Turkish get up x3/side

2.)Movement: Alternating Tabatas (:20 on/:10 off x6 each)
a.) Double unders and Sit ups
Rest 1 minutes
b.) KB Swings and plank burpees

Tuesday 5/8/18

1.) Balance: Dynamic warm up

2.) Strength and movement: Complete the following for time (30 min cap)
1000m run
50 Pull ups
75 Push ups
100 Wall balls 
1000m run

* Partition the reps however you want.  Does not have to be done as a chipper

Wednesday 5/2/18

Only 2 more days to sign up for our Summer Fitness Challenge!! Contact Alexis or Amy to reserve your spot!

1.) Balance:
a.) Dynamic warm up
b.) Core circuit

2.) Strength: Movement review

3.) Movement: Complete for time
“Up and Down”

KB Swings
*Every 2 minutes do 10 V-ups

Tuesday 5/1/18

1.) Balance:
a.) Dynamic warm up
b.) SB “Super 6”
b.) Front rack and overhead mobility

2.) Strength: Prep front squats/thrusters for workout

3.) Movement: Complete for time
Pull ups/Jumping pull ups/or ring rows

Monday 4/30/18

Our summer fitness challenge begins next Monday (May 7th) and it is filling up fast! SO if you want a little extra guidance and motivation to reach those fitness and nutrition goals sign up by THIS FRIDAY (5/4).

There will be two separate “kickoff meeting” times to go over the specifics and get your initial measurements and body composition test.
1.) Thursday 5/3 @5:30pm
2.) Friday 5/4 @10:30am

If you want to participate but cannot make either of those times PLEASE contact Alexis (561-427-3522) ASAP to schedule a time to come in this week.

1.) Balance:
a.) Dynamic warm up/mobility
b.) 3 sets
50 jump rope
5 of each PVC exercise (pass throughs, lat stretch, tricep stretch w/ squat, BTN press and push press)

2.) Strength: 15 minutes to find a heavy 3RM Push press
*Between warm up sets perform shoulder band exercises*

3.) Movement: Complete the following for time…
1000m row
100 double/single unders
1000m run
100 double/single unders
1000m row

*There is a time cap, so don’t let the distances intimidate you!! The goal of this workout is to work on aerobic fitness, so plan on moving and keeping that heart rate up for period of time*