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”

1-2-3…10-9-8-7…1
KB Swings
Burpees 
*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
21-15-9
Thrusters
Pull ups/Jumping pull ups/or ring rows

Monday 4/30/18

**SUMMER FITNESS CHALLENGE**
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
OR
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*

Friday 4/27/18

1.) Balance: Dynamic warm up

2.) Strength: Movement prep for workout

3.) Movement: Complete the following for time
200m RUN
60 Sit ups
200m ROW
50 KB swings
200m RUN
40 Wall balls
200m ROW
30 DB snatches (total)
200m RUN
20 Lunges/leg
200m ROW
10 Toes to bar

Wednesday 4/25/18

1.) Balance:
a.) HS and glue mobility, calf and trap recovery
b.) :40 on/:20 off
row (easy pace)
hollow rocks
superman
down dog to pigeon

2.) Strength: Warm up sumo deadlifts

3.) Movement: Complete the following for time…
5 rounds
200m row
10 sumo deadlifts or Suitcase deadlifts
10 burpees (lateral over bar)


 

Wednesday 4/25/18

Who’s ready to get those summer beach abs?!?! 

Of course we all want to see results, but no matter how hard you work at the gym it is impossible to out-work a bad diet! 

If you want to SEE the results you are working your butt off for in the gym, join our Summer Fitness Challenge starting the first Monday of May (May 7th) through June 4th!!

What is included in this challenge??

1.) Kickoff seminar (2 dates/times available): Seminar will go over challenge guidelines, food portion sizing, meal prep tips and tricks, as well as initial measurements

2.) Medical body composition assessment and circumference measurements: Everyone needs to know where they’re starting in order to appreciate the journey and progress.

3.) Individualized meal plans/menus

4.) Weekly check-ins to keep you on track: Accountability is KEY!!

5.) Individualized programming (on top of regular classes!)

6.)  Access to additional cardio classes

For more information, questions, or to sign-up contact Alexis at burnfitnesssrq@gmail.com for more details. Spaces are limited so get your name on the list ASAP!

 

Tuesday 4/24/18

1.) Balance: 3 sets (10-15 min)
a.) 50 single/double unders
10 PVC good mornings
10 PVC BTN presses
10 PVC OHS
b.) Front rack and overhead mobility

2.) Strength: Clean and jerk build up/practice for workout

3.) Movement: On a running clock perform the following (can be done with dumbbells or barbell)
0-10:00
1200m run, max hang power cleans

10:00-13:00 Rest

13:00-20:00
800m run, max shoulder to over head

20:00-23:00 Rest

23:00-27:00
400m run, max hang power clean and jerks

Monday 4/23/18

Thank you for your patience last week with the schedule changes on this past Friday and Saturday.  It’s been a lot of hard work over the past month but “gym facelift” is nearly complete.  I hope you all are enjoying all the upgrades!

1.) Balance: 15 minutes
a.) Dynamic warm up
b.) Hip mobility and activation
3 sets of:
banded counter-balance pause squats x5
side plank with hip abduction x10/side
weighted brideges x15 and x10/leg

2.) Strength: 20 minutes to find a heavy 5 rep back squat
*Not necessarily a PR but heavy for the day

3.) Movement: As many rounds as possible in 20 minutes of…
5 Pull ups or ring rows
10 Push ups (scaled to get a few rounds of 10 reps unbroken)
15 Air squats

Thursday 4/19/18

**NO CLASSES FRIDAY 4/20 OR SATURDAY 4/21**

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…

**NO CLASSES THIS FRIDAY (4/20) OR SATURDAY (4/21)**


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*