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10:00am - 11:15am Community ClassCommunity Class11:30 - 1pm Open gymOpen gym
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Warmup2 SETS1) Cardio 60 sec - Bike/Row/Run/Ski/Sled Option2) Shinbox Switch x 10 reps/side3) Childs Pose with Lat Stretch x 30 sec/side4) Plank to Downward Dog x 10 repsShinbox Switch (90-90 Hip Rolls)https://youtu.be/2pkLUbN34GIhttps://youtu.be/0jIZ5HhfyoY1 REP MAX: Power Clean (Time CAP: 20 min)Percentages...
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9am class is cancelled for the summer Warmup2 sets (20 sec work/10 sec rest):1) Air Squats2) Push Ups3) Strict Pull Ups/Ring Rows4) Pistols5) HS hold6) Relaxed Hang7) Hollow HoldPart I6 min EMOMAlternate between Station A and Station B:Station A.5 Front...
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Warmup3 ROUNDSCardio Machine of Choice x 1 minutePassive Hang x 30 sec OR Shoulder Extension Stretch on Floor x 30 secUpdog/Downdog/HSPU Combo x 5 repsSplit JerkEVERY 75SEC X 6 SETSSplit Jerk x 2 repsPercentages based on Split Jerk 1RM.Set 1-2:...
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9am class is cancelled for the summer Warmup*alternate through the first 2 movements for 3 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...
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🎉🎂HAPPY BIRTHDAY MOLLY🥳🎈Warmup2 min Row3 sets:1) split wall rotations 5/side *https://youtu.be/aiRFXVjg3Ls?si=MmuNZFjNWzFrbapc2) banded Hip rotations *https://photos.app.goo.gl/RmJ53pzoYQUoeHPT83) https://photos.app.goo.gl/WATwXCcYNRU12mug6Squat PrepWith an empty barbell perform the following:2 sets:3 Good mornings3 Kang squats6 back squats6 jumping back squats1 REP MAX: Back SquatBACK SQUATWARM UPS :...
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Yoga10:15am Yoga11:30am - 2pm Open gymOpen gym
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10:00am - 11:15am Community ClassCommunity Class11:30 - 1pm Open gymOpen gym
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Warmup2 SETS1) Cardio 60 sec - Bike/Row/Run/Ski/Sled Option2) Shinbox Switch x 10 reps/side3) Childs Pose with Lat Stretch x 30 sec/side4) Plank to Downward Dog x 10 repsShinbox Switch (90-90 Hip Rolls)https://youtu.be/2pkLUbN34GIhttps://youtu.be/0jIZ5HhfyoYCleanFull Clean x 2 repsPercentages based on your Full...
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9am class is cancelled for the summer Warmup2 sets (20 sec work/10 sec rest):1) Air Squats2) Push Ups3) Strict Pull Ups/Ring Rows4) Pistols5) HS hold6) Relaxed Hang7) Hollow HoldPart I3 sets: 1) 30 reps Kipping (Beat) Swing2) 5 Ring I-Y*https://youtu.be/-hbMtt5roag?list=TLGGtXv5CNnkRJcxMzA5MjAyMw*...
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