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Warmup (Time CAP: 12 min)*alternate through the first 2 movements for 2 sets of 101) Weighted ankle stretch https://youtu.be/BuuEMBa6-0g2) Seated pancake adductor barbell stretch. https://youtu.be/qeWncJjNekk• instead of the satic hold they show in the video, I want you to walk...
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Warm up1) 10/side Seated 90-90 Hip Rotations 2) 10/side Half Kneeling Weight Shifthttps://www.youtube.com/watch?v=K9Tnc30dnqw3) 10/side Wall Hip Opener (pigeon)+2 ROUNDS @ INCREASING EFFORT:18/15 cal Bike/Row12 Alternating Kettlebell Half Snatch (6/side) 53/35lbhttps://www.youtube.com/watch?v=lzM6fWEChQg6 Dual KB Rack Squat 53/35lb rest 45 sec between roundsBack...
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Only 10:30am class todayWODAMRAP (with a Partner) in 32 Minutes6K Row44 Push-Ups44 Wall Balls (20/14 lb)44 Box Jumps (24/20 in)44 Abmat Sit-Ups* One Rows while the other Works. If the row is completed, both partners may work together on the...
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Yoga10:15am Yoga11:30am - 2pm Open gymOpen gym
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10:00am - 11:15am Community ClassCommunity Class10.00am - 1pm Open gymOpen gym
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Warm Up (Time CAP:12min)1) 10 reps/side adductor rocks 2) 8 reps egg rocks 3) Dynamic frog stretch4) 10/side Squat thoracic extension 5) 10 reps Shoulder Roll Overs6) 10 reps/ side Front rack + back rack rotations 7) 10 reps clean...
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Warm UpTabata 2 sets (20 sec work/10 sec rest):1) Air Squats2) Push Ups3) Strict Pull Ups/Ring Rows4) Pistols5) HS hold6) Relaxed Hang7) Hollow HoldTask I8 min EMOM:Odd minute: 5 Kipping Chest to Bat Pull Ups (scaled: Kipping Pull up or...
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Warmup2 Rounds:1. Cardio 60sec - Bike/Row/Run/Ski2. Hand Support, Front Foot Elevated, Knee Over Toe Split Squat x 6-8/side *Keep your back leg straight. The heel may lift slightly on the front leg. Try to completely close the knee angle on...
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Warmup (Time CAP: 12 min)*alternate through the first 2 movements for 2 sets of 101) Weighted ankle stretch https://youtu.be/BuuEMBa6-0g2) Seated pancake adductor barbell stretch. https://youtu.be/qeWncJjNekk• instead of the satic hold they show in the video, I want you to walk...
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Warm up1) 10/side Seated 90-90 Hip Rotations 2) 10/side Half Kneeling Weight Shifthttps://www.youtube.com/watch?v=K9Tnc30dnqw3) 10/side Wall Hip Opener (pigeon)+2 ROUNDS @ INCREASING EFFORT:18/15 cal Bike/Row12 KBS6 Dual KB Rack Squat 53/35lb rest 45 sec between roundsFront Squat 5x1Front Squat for load:...
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