Thursday 4/19/18


1.) Balance: 
10 min Dynamic warm up

2.) Strength: Push Press set up/ practice

3.) Movement: 1 minute max repetitions at each station, 3 total rounds
a.) Wall balls
b.) KB Swings
c.) Box jumps/step ups
d.) Push press
e.) Calorie Row
f.) Rest 

Wednesday 4/18/18

Just a reminder…


1.) Balance:
a.) SB “Fab 5” (2 x 15)
b.) Hip/Hamstring mobility

2.) Strength:
20 minutes to establish a 3RM for the day

3.) Movement: Double alternating tabata (:20 on/:10 off x8 of each)
Deadlifts @60% of your 3RM
Plate burpees
* your score is your total reps*

Tuesday 4/17/18

1.) Balance:
a.) Quad and shoulder recovery 
b.) Shoulder and core warm up (2 sets)
Band rotator cuff exercises
Active hollow to superman hang
Empty bar floor press
Band pull aparts

2.) Strength:
Pull up practice

3.) Movement: As many rounds as possible in 30 minutes of…
5 strict chin ups or supinated ring rows
10 med ball push ups
15 cal row
20 sit ups

Monday 4/16/18

**Schedule Update**
This Friday we are doing some updating to the gym so there will be NO CLASSES FRIDAY 4/20 OR SATURDAY 4/21.  Sorry for the change in schedule but it will be worth the wait for a little gym facelift! Thanks for understanding!

1.) Balance:
a.) Dynamic warm up
b.) Overhead squat preparation/mobility

2.) Strength: Overhead squat practice
a.) Band side steps
b.) 1-leg box squats

3.) Movement: Complete 5 rounds for time
400m run
15 Overhead squats
*Sub 500m row if running is not an option
**Sub front squats if OHS is not an option


Friday 4/13/18

1.) Balance:
a.) Med ball warm up
b.) Front rack mobility

2.) Strength:
Clean and jerk practice

3.) Movement:
Complete the following for time…
50 Double unders
21 Cal row
12 hang power clean and jerks
*Rest 1 minute, 3 total rounds

Wednesday 4/11/18

1.) Balance: Dynamic warm up

2.) Strength: warm up deadlifts for workout

3.) Movement:  Complete the following with a partner and a med ball.  The ball cannot touch the floor throughout the entire workout or you both have to do 5 burpees before picking it back up!

800m run
50 Deadlifts
50 med ball partner sit ups
50 OH med ball lunges/leg (100 total, 50 each partner)
50 KB swings
50 Burpees
50 KB swings
50 OH med ball lunges
50 med ball partner sit ups
50 Deadlifts
800m run

Tuesday 4/10/18

a.) Quad recovery
b.) Upperbody stretch/mobility
b.) PVC overhead warm up

a.) Z-press (3×15)
b.) Pull ups (5×5)
*Weighted if necessary to make 5 strict reps difficult

Movement: Complete the following for time…
20 rounds
1 wall walk
3 Toes to bar/knees to chest
5 ball/bag over shoulder

*Don’t let the number of rounds scare you away from this one!  Think about how long each movement will take (1 wall walk= 10-15 sec., 3 Toes to bar= 5-10 seconds, 5 ball over shoulder=10-20 seconds).  Each round could/should technically take less than 1 minute. All of you have worked consistently for 20+ minutes, so don’t be worried.  Come get it!!

Monday 4/9/18

1.) Balance:
a.) Dynamic warm up
b.) hip series/muscle activation

2.) Strength: 
a.) Front squat x3 + Back squat x6
b.) Band side steps
c.) Wall RDL

3.) Movement:
a.) Complete as many reps as possible in 8 minutes of…
12/15 Cal row
15 Push ups

b.) Complete as many reps as possible in 8 minutes of…
200m run
15 wall balls


Wednesday 4/4/18

Complete the following for time…

Don’t let the high reps intimidate you! Break the sets into mentally and physically manageable chunks of reps in order to just chip away before moving onto the next exercise.

30 Box jumps or step ups
30 DB snatches (total reps)
30 Wall balls
30 Back extensions
30 Lunges/leg
30 Toes to bar or knees to chest
30 Heavy KB swings
30 Burpees

1/2 mile run buy out to stop the clock!

Tuesday 4/3/18

1.) Balance:
a.) 10 minute dynamic warm up
b.) muscle prep x3 sets
      band kickbacks x10/leg
      1-leg RDL x10/leg
      weighted bridges x10
      SB plank saw x10 

2.) Strength:
Warm up to working weight for sumo deadlifts 
Warm up to working weight for db push press

3.) Movement: On a running clock perform the following within the given time, if you finish before then rest until the next part begins.  The faster you go the more rest time you have!
a.) 0:00-10:00
3 rounds 
500m row 
15 DB push press

b.) 10:00-20:00
3 rounds
400m run
15 sumo deadlifts