1.) Balance:
Dynamic warm-up
RC bands
2.) Strength: Bench press or push press *deload*
3 x 8 @50%
3.) Movement: "Tabata This"
Complete 8 intervals of :20 of each exercise with :10 rest between. No extra break between different exercises. Your total reps are your score!
A.) Pull ups (:20/:10 x8)
B.) Sit ups (:20/:10 x8)
C.) Push ups (:20/:10 x8)
D.) Air squats (:20/:10 x8)
**SCHEDULE REMINDER**
NO 5:00pm CLASS MONDAYS AND WEDNESDAYS UNTIL AUGUST!
1.) Balance: Dynamic stretches and deadlift prep
2 sets:
HS curls x10
Plank saw x10
Band RDL x10
Stir the pot x10/way
2.) Strength: *Deload Week*
Deadlift or Sumo Deadlift
3 x 8 @50%
3.) Movement: 3 rounds for time (15:00 time cap)
12 Dips
21 KB Swings
500m row
1.) Balance: Dynamic stretches and squat prep
2.) Strength: Front or back squat
x8 @75%
x5 @85%
x max reps @95%
3.) Movement: For time...
10-9-8-7...1
Thrusters (db or bar)
Ring rows
*200m run after each round*
1.) Balance:
a.) Overhead/shoulder mobility
b.) I-T-Y-W (2x10)
c.) RC band warm up (2x15)
2.) Strength: Bench press or push press
x8 @75%
x5 @85%
x max effort @95%
3.) Movement: for time...
a.) Able bodied runners:
800m run
400m sandbag carry
800m run
or
b.) Non-runners:
1000m row/40 cal bike
400m sandbag carry
1000m row/40 cal bike
1.) Balance: Deadlift prep, 3 sets
a.) Hamstring curls x10
b.) SB stir-the-pot plank x10 each way
c.) Banded good mornings x10
2.) Strength: Deadlift or Sumo deadlift
x8 @ 75%
x5 @ 85%
x max reps at 95%
3.) Movement: 15:00 ladder
2-4-6-8-10... as far as you can get in the 15:00 of
Calorie row or bike
DB snatch (total)
Alternating V-ups (each side)
**SCHEDULE UPDATE**
Beginning next week (6/24) through August 9th there will be NO MONDAY/WEDNESDAY 5:00pm class!!
There WILL still be daily 6:00pm classes and still Friday 5:00pm class:)
1.) Balance: Dynamic stretches
2.) Strength and Movement: Complete for time
A.) If you've been coming consistently for 6+ months:
50 Box jumps
50 KTC
50 Kettlebell swings
50 walking lunges (total steps)
50 Push press
50 Jumping pull-ups
50 Wall balls
50 Supermans
50 burpees
50 double unders
B.) If you've been working out consistently for LESS than 6 months, or have been coming to class less than twice a week for the past few months:
Same movements as above, but modify the volume to 30 reps of each
1.) Balance: Squat prep
2.) Strength: Front or back squat
x5 @65%/ x5 @ 75%/ x max reps @ 85%
Accessories: 3 sets
Weighted bridges x15
Pistol progressions x5 each
Wall sit w/ add. :30 and abd. :30
3.) Movement: 15:00 on the clock...
800m run/1000m row/or 40 cal bike,
THEN IN REMAINING TIME, AMRAP:
3 power clean and jerks
6 Push ups
9 Air squats
1.) Balance: Ladder drills and dynamic stretches
2.) Strength and Movement: For time
400m run
30 box jumps
400m run
30 Devil press
400m run
30 pull ups
400m run
30 OH lunges
400m run
30 Toes to bar/knees to chest/V-ups
400m run
**SCHEDULE UPDATE**
NO CLASS SATURDAY 6/15! GO CHECK OUT THE WORLDS STRONGEST MAN COMPETITION ON HOLMES BEACH AT 8:00am SATURDAY.
Should be some pretty cool stuff you never see!
1.) Balance: Deadlift prep
2.) Strength: Deadlift
65% x5/ 75% x5/ 85% x max reps
Accessories: 3 sets
HS curl x10
1-leg airiplane RDL x5/leg
Plank saw x15
3.) Movement: TABATA TUESDAY!!
:20/:10 off x6 each movement.
KB sumo deadlift high pull (or Russian swing)
Goblet squat
Sit ups
1.) Balance: shoulder prep
2.) Strength: Push press or bench press
x5 @ 65%/ x5 @ 75%/ x max reps at 85%
TRX accessories: 3 x 10
Row
Curl
Push up
Tricep roll out
3.) Movement: For time
100-80-60-40-20
Double unders
50-40-30-20-10
Cal row
25-20-15-10-5
Ball slams