Wednesday 7/11/18

1.) Balance: Dynamic warm up

2.) Strength: movement prep for workout

3.) Movement: Complete for time… (30 minute cap)
800m run
70 Double unders
60 KB swings
50 Box jumps/step ups
40 Deadlifts
30 Toes to bar
20 Alternating DB snatches
10 OH plate lunges per leg

Tuesday 7/10/18

1.) Balance:
a.) 3 sets 
50 jump rope
Shoulder bands
Wall angels
b.) T-Spine mobility

2.) Strength: 5 sets 
a.)  strict HSPU or pike push up (x5)
b.) Strict pull ups, scale w/ bands or progress to weighted (x5)
c.) DB Z-press (x10)
d.) DB bent over row (x10/arm)

3.) Movement: Complete for time
21-15-9
Dips
Wall balls
Sit ups
  

Monday 7/9/18

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

2.) Strength: 5 x 10
a.) RLESS (x5/leg)
b.) Back squat
*rest 1 minute between

3.) Movement: Complete for time
3 rounds
250m row
10 Burpees
200m run
10 Burpees
*rest 1 minute between rounds

Friday 7/6/18

Today is the last day of “Hero Week” to celebrate the 4th!  All week we’ve been tackling some pretty challenging workouts and this one is no exception!

As many rounds/reps as possible in 5 minutes of each of the following:
a.) Burpees

b.) 7  Deadlifts
      7 box jumps

c.) Turkish get ups

d.) 7 db snatches
      7 push ups

e.) Calorie row

*Rest 1 min between each AMRAP 

Tuesday 7/3/18

**HOLIDAY SCHEDULE UPDATE**
9:15am CLASS ONLY ON WEDNESDAY 7/4

1.) Balance:
a.) Quad, glute, and pec recovery
b.) Front rack and hamstring mobility/warm up
c.) MB skill transfer drills

2.) Strength: Clean and Jerk practice

3.) Movement: Complete for time

a.) 5 rounds…
12 Deadlifts
9 Hang power cleans
6 Push jerks
(weight ranges for men 45lbs-155lbs)
(Weight range for women 33-105lbs) 

OR

b.) 5 rounds…
12 deadlifts
9 KB swings
6 DB shoulder to overhead

Monday 7/2/18

Hey everyone! Hope you all had a great weekend and are geared up for the 4th of July and some fireworks. 

Because of the holiday on Wednesday, there will be an abbreviated schedule so NO 6:00pm CLASS!  Other than that the rest of the week will remain the same.

1.) Balance: 10-15 minutes dynamic warm up and mobility

2.) Strength: Movement prep for workout

3.) Movement:
a.) 6 rounds
24 air squats
24 push ups
24 walking lunges
400m run

OR

b.) 6 rounds
15 Air squats
15 push ups
15 walking lunges
200m run 

Friday 6/29/18

Today we have a special birthday request!!  Sandy has been working out with me for about 6 years and has held the record for most unbroken kettlebell swings for nearly as long (300 if you were wondering!).  Her attitude towards fitness and consistency are inspiring.  And if you get a chance ask her to see her workout logs…she has years of them!

1.) Balance: 
a.) OHS mobility
b.) PVC warm up for snatches

2.) Strength: Snatch practice
Build to a heavy technical single, any style (power or squat) 

3.) Movement: Complete for time
50-40-30-20-10
Kettlebell Swings
Sit ups

Thursday 6/28/18

Today we are going to do a little mix of our traditional Thursday mobility/core work with a workout since we missed monday!

5 sets for QUALITY of :45 work/:15 rest and transition 
a.) Strict up and over toes to bar/knees to chest
b.) Lateral shuffles
c.) Barbell roll outs
d.) Wall balls
e.) Weighted turtle walks


After the workout, the remaining class time will be spent on mobility!

Wednesday 6/27/18

1.) Balance:
a.) Front rack and overhead mobility
b.) MB skill transfer drills

2.) Strength: Every minute on the minute for 10 minutes perform…
1 hang power clean and jerk + 1 power clean and jerk

3.) Movement: As many rounds/reps as possible in 12 minutes of
4 strict pull ups
8 push ups
16 DB 1-arm clean and jerks
32 double unders