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WarmupHawaiian Squat x 30 seconds per legBear Crawl with Wrist Stretch x 30 seconds
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WarmupAgainst a 3-minute running clock…20/15 Calories of Assault Bike10 Strict Pull-UpsMax Reps of Strict Handstand Push-Ups in remaining timeRest 6 minutes, and repeat for a total of three (3) sets.21-15-9 reps for time of:BurpeesKnees-to-elbows5 Rounds for time of:30 Air Squats20...
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WarmupAgainst a 3-minute running clock…20/15 Calories of Assault Bike10 Strict Pull-UpsMax Reps of Strict Handstand Push-Ups in remaining timeRest 5 minutes, and repeat for a total of three (2) sets.StrengthBack Squat *numbers are off of Mondays 5RM5 x 52.5%5 x...
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WarmupWarmupComplete as many rounds and reps as possible in 8 minutes of:10 Stationary Dips10 Push-Ups20 Kettlebell SwingsStrengthCLEAN GRIP ISO START + LOW HANG CLEAN EMOM X 4 *E:90*spend 5 min working up in weight before starting.In Week 1, work at...
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WarmupTwo sets of:Perform 30 seconds each of the following movements…*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)*Station 2 – Banded Lateral Monster Walk*Station 3 – Banded Squats*Station 4 – Side Plank Hold*Station 5 – Russian...
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WarmupDumbbell Core FinisherDual Dumbbell Hollow Hold - 20secrest 20secSingle Arm Dumbbell Hollow Floor Press L - 20secrest 20secSingle Arm Dumbbell Hollow Floor Press R - 20secrest 20secDual Dumbbell Windshield Wipers - 20secrest 1-min x 3-SetsSnatch Warmup"Spitz Snatch"EMOM X 33 muscle...
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10:00am class only today!WarmupWarm-Up.Two sets of:Single-Arm Ring Row x 5 reps each arm @ 2111(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)Rest 15 secondsReverse-Grip Push-Ups x 10...
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No Yoga today guys...🚫🧘‍♂️No Yoga Today Guys 🧘‍♂️.WorkoutWarm-Up.Banded Lat Stretch x 30-60 seconds per sideBanded Sampson Stretch x 30-60 seconds per sideLateral Banded Walks x 30 seconds each directionScapular Pull-Ups x 10-15 repsFollowed by…Three Sets:1 Cluster* + 2-3 Thrusters*Squat Clean...
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WorkoutThree sets of:Deadbug with Med Ball x 20 repsRest 30 secondsCopenhagen Hip Adduction x 15 repsRest 30 secondsAb Wheel Rollouts x 8-10 repsRest 60 secondsThen…A.Three rounds for time:500 Meter Row21 KB swings12 BurpeesRest until relatively recovered, and then…B.Three sets of:Posted...
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Hey guys, in observance of presidents day on Monday(17th) we will only be having 1 class at 10am. Also no yoga this Sunday.WarmupEvery 90 seconds, for 4:30 (3 sets):Press in Clean (Sots Press) x 5 repsBuild over the course of...
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