Wednesday 4/17/19

Today we have a birthday request. Thanks to Adam, all of you will have super sore arms to match your super sore legs from Tuesdays workout!! Adam has been coming to the 6:00pm class for awhile now and it just wouldn't be the same anymore without his sense of humor. Happy birthday man! Hope you have an awesome day, and can't wait for this workout.

Adam's 40/40
40 minute AMRAP (as many rounds/reps as possible)
40 calorie bike
20 ring rows
20 Push ups
200m run
20 Dips
20 MB sit ups
200m run

Tuesday 4/16/19

There will be NO CLASSES from Thursday 4/25-Monday 4/29.
Regular schedule will resume Tuesday 4/30.

1.) Balance:
Dynamic warm up
Squat prep

2.) Strength: 5 sets
Front squat x2+ Back squat x4

3.) Movement: For time...

15 TTB/KTC/V-ups
20 DB snatches (total)
25 OH DB lunges/leg
30 KB swings
25 OH DB lunges/leg
20 DB snatches (total)
15 TTB/KTC/V-ups

Monday 4/15/19

1.) Balance:
Running and ladder drills

2.) Strength and Movement:
10 rounds of:
200m run
10 burpees
1:00 Rest

**The goal is similar to last weeks workout with rowing intervals: Try to keep all rounds the same pace**

Wednesday 4/10/19

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

2.) Strength and Movement: 4 sets, not for time
a.) Bench press x12
b.) Seated DB press x10
c.) Inverted row x8
d.) Chin up x6
e.) 400m run

Tuesday 4/9/19

1.) Balance: Dynamic warm up

2.) Strength and Movement:
10 rounds
300/250m row
30 Double unders/single unders
*Rest 1 minute between rounds*

The purpose of this workout is to work on improving aerobic fitness. Aim to maintain the same time each round, which means keep yourself from redlining right away!

Monday 4/8/19

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

2.) Strength:
Front squat x2 + Back squat 4 (5 sets)

Accessories: 3 x 10
a. Sandbag bridges
b. Modified RDL
c. DB step up

3.) Movement: Complete for time (10:00 cap)
4 rounds
200m run
5 man makers

Friday 4/5/19

1.) Balance: Dynamic warm up

2.) Strength and Movement:

AMRAP 40:00 with a partner
50 Burpees
400m run
50 KBS
400m run
50 Ball slams
400m run
50 Toes to bar/KTC


Wednesday 4/3/19

1.) Balance: Dynamic stretches

2.) Strength: 3 sets, NOT for time

Front Rack lunges (x10 total)
Push press (x15)
Pendlay Row (x15)
Bar roll out with tricep ext. (x10)
Floor wipers (x10)
Sled Push (1 x 50m)

3.) Movement: Rowing EMOM
At the top of every minute for 10 minutes...
Row 10/7 calories

Tuesday 4/2/19

1.) Balance:
a. glute/hamstring mobility
b. deadlift prep (2 sets)
PVC hip hinge drill, bench sumo drill, SB bridge to curl, SB stir the pot

2.) Strength: Deadlift
Work to a heavy 3-rep for the day

3.) Movement: 3 rounds (15:00 cap)
400m run
15 deadlifts
15 V-ups

Monday 4/1/19

Another fitness challenge today! How strong are you for your bodyweight? And how is your muscle endurance in bodyweight exercises? Those are the 2 main things we are testing today with this workout.

1.) Balance:
a. Warm up tabatas: jumping jacks, mountain climbers, hollow rocks, superman
b. Dynamic stretches

2.) Strength: Shoulder prep (bands, scapulas push /pull, ITYWs)

3.) Movement: Complete as many reps/rounds as possible in 20 minutes

5 Pull ups/ring rows
10 Push ups
15 Air squats