Warm-Up: 400m Run2 Sets10 Alternating Single Arm Kettlebell Deadlifts10 Alternating Box Step-Ups10/10 Single Leg Glute Bridge10/10 Banded Psoas March30 seconds Wall Lean March“Get to the Chopper!”3 Rounds for Time800m Run30 American Kettlebell Swings30-20-10 Burpee Box JumpsKettlebell: 53/35lb, 24/16kgLevel 2:3 Rounds for Time800m Run30 American Kettlebell Swings20-15-10 Burpee Box JumpsKettlebell: 44/26lb, 20/12kgBox: 24/20” Level 1:3 Rounds...
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Warm-Up 2-3 Sets, For Quality1:00 Cardio Choice10 second Hollow Hold10 Tuck Ups2 Wall Walks + 20 second Nose to Wall Handstand Hold5/5 Bottoms Up Kettlebell Press5/5 Kettlebell Windmill Barbell Primer:3 Sets, Building weights as primer prior2 Pause Dip Drive (2sec in Dip) + 2 Pause Split Jerk (3 sec in catch)2 Split Jerk, Focus on...
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Warm-Up:Part A)8:00 EMOMMinute 1: Jump RopeMinute 2: Inchworm Push-UpsMinute 3: Scapular Pull-Ups + Ring RowsMinute 4: *Barbell Complex*Barbell Complex = 5 Romanian Deadlift + 5 Tall Muscle Cleans + 5 Front Squats Part B) Barbell Specific Prep and PrimerHigh Hang (Hip), Hang (Knee), Low Hang (Below Knee)**do 5 reps of the movements below from the...
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Sunday Funday on a running clock straight through Teams of 2on a running clock completea 1000m row split how you wantThen 40 clean and Jerks 135/95 Then 3 Rounds of400 meter Run (Run together)42 Kettlebell Swings (one partner finishes 21 then next partner does 21)24 Pull-Ups (one partner finishes 12 next partner does 12)Then 100...
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8am Endurance Teams of 3, all 3 teammates run 400. after the run go to a machine and go for max calsEvery teammate will be on each machine twice. you DO NOT have to wait for all 3 teammates to return from the run to start on your machines. score would be total cals if...
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We will be open. there was no power as of 4:30 on thursday. I will bring a generator so there will be a couple fans and music. Morning classes we will use floor lights so i might adjust this workout a little bit. Warm-Up12:00 EMOMmin 1: Bike @ Easy to Moderate Pacemin 2: 5/5 World’s...
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Closed for morning classes, check the facebook page to see when we are opening. ThanksIf you need anything reach out or post on the members page. Warm-Up 2 Sets, For Quality5/5 Single Arm Overhead Tall Kneeling to Standing10 Hollow Rocks10 Russian Twists (Over and Back = 1)20 Bear Plank Shoulder Taps10/10 Pallof PressStrength31×1 Tempo Strict...
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we will be closed all day today. If you need anything please reach out or post to the facebook members page. Stay safe everyone. Thursday morning still doesnt look great and I am sure there will be power outages. we will try to open as soon as we can Thursday afternoon or evening. If not...
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UpdateWe are closed the rest of the day today. Wednesday closed all dayThursday morning we will be closed but will try to open as soon as possible in the afternoon. There may not be power in the area but we will do our best. If you need anything reach out or post on the facebook...
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We are open today. We will keep you posted the rest of the week about hours. Stay safe Warm-Up: 3:00 Rowing Form Work– Arms Only– Legs only+– Legs and hips-Legs hips arm-Full row into.. 3 Sets 5 Romanian Deadlifts 5/5 Staggered Stance Good Mornings 5 Jumping Back SquatsWe will let you build to your deadlift...
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