Wednesday 3/27/19

While today is a member birthday, he wanted to make sure you all know he did NOT make up this workout! Of course, he wouldn't want to take the blame for this one!

Since 2011, Rick (and his wife Sandy) have been training with us. It has been such an inspiration to witness their dedication and consistency to living an active lifestyle. Between scuba diving, kayaking, Crossfit, and the occasional yoga class, it's hard to imagine how they have time for anything else. And Rick's hard work towards better mobility has finally landed him with one of the best overhead squats in the gym! Happy Birthday Rick!!

1.) Balance: Dynamic warm up

2.) Strength and Movement: 3 rounds
10 1-arm DB clean and jerks/side
20 Deadlifts
10 Box jumps
20 DB Mountain climbers
10 Renegade rows
20 KBS
10 Chin ups
400m run

Monday 3/25/19

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

2.) Strength: Total body circuit (3 sets)
5 Tempo Pull ups or feet elevated ring rows
10 Feet elevated push ups
15 Leg raises
20 Split squats (10/leg)
15 Bent over row (2 arms)
10 curl-press

3.) Movement: Rowing time trial

Friday 3/22/19

All I am going to say is I apologize in advance for this one!

And now I'm just gonna leave this here...

33-27-21-15-9
Thrusters
Chest to bar Pull ups/jumping pull ups

SCHEDULE UPDATE!!

NO 9:00am CLASS THURSDAY MORNING 3/21!!

The rest of the day/week is regular schedule. Sorry for any inconvenience! Please feel me to contact Alexis with any questions.

Wednesday 3/20/19

**YIN YOGA THIS FRIDAY AT 6:00pm**

Today's workout is all about endurance. Just find a pace and keep moving through the workout. When you get tired, take the time in this slower paced workout to focus on your breathing and on your movement quality. Not only will these tips help your results, but it will give your brain a couple things to think about! Trust me...the short, fast workouts are much more painful than the long ones.

1.) Balance:
a. Ladder drills
b. Dynamic stretches

2.) Strength: Deadlift set up

3.) Movement:
1000m run, THEN...
5 rounds of:
20 DB step ups (total)
15 Burpees
10 Deadlift (BW)
5 Man makers
THEN...
1000m run

Tuesday 3/19/19

**YIN YOGA THIS FRIDAY AT 6:00pm!!**
This class is open to members and non-members alike. Grab a friend and join us for a relaxing deep stretch to end your week!

1.) Balance:
a. Dynamic warm up
b. Shoulder bands

2.) Strength and Movement: Tabata Tuesday!!!

Complete all of the following tabatas (:20work/:10 rest x8)
a. Push ups and Grass hoppers (alternate each round, 4 sets of each)
b. Max calories row
c. Sit ups and med ball twists (alternate each round)
d. 1-arm DB push press (alternate arms each round)
e. Pull ups/pull up progression and ring rows (alternate each round)

Monday 3/18/19

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

2.) Strength: 3 sets
a. Front squat x4 + Back Squat x8
b. RLESS x10/leg
c. Walking RDL x5/side

3.) Movement: AMRAP 10:00
100m run
10 wall balls
100m run
10 KBS

Wednesday 3/13/19

1.) Balance: Dynamic warm up

2.) Strength:Workout prep

3.) Movement:
12:00 AMRAP
5 Pull ups
10 Push ups
15 Air squats
200m run

12:00 AMRAP
5 DB snatches/arm
10 Burpees
15 Sit ups
10 Cal bike

Tuesday 3/12/19

1.) Balance:
a. Glute and shoulder recovery
b. Ladder drills
c. Deadlift prep (supermans, hollow rocks, RDLs, hamstring curls, PVC drills)

2.) Strength: 3 x 15
DB RDLs (2 legs)
Strict KTC
Back extension
Plank variations (x1:00)

3.) Movement: Complete the following for time
2 mile run
OR
2 mile row
OR
1 mile run
1 mile row