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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 SETSPause Split Jerk + Split JerkPercentages based on Split Jerk 1RMSet...
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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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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: FRONT SQUATFRONT SQUATWARM UPS : <70% 2/3...
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Yoga10:15am Yoga11:30am - 2pm Open gymOpen gym
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11:30 - 1pm Open gymOpen gym10:00am - 11:15am Community ClassCommunity Class
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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/0jIZ5HhfyoYPower CleanEVERY 60 SEC X 8 SETSPower Clean x...
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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 HoldSplit JerkEVERY 75SEC X 6 SETSPause Split Jerk x 2 repsPercentages based...
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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 you to walk your hands out in...
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9am class is cancelled for the summer Squat PrepWith an empty barbell perform the following:2 sets:3 Good mornings3 Kang squats6 back squats6 jumping back squats1 + 1/4 Back Squat1 + 1/4 Back Squat WARM UPS: <50% 2/3 SETSREST:120-240S90 % x...
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💪🏻‼️8am and noon classes only today‼️💪🏻Partner WODpartner workout : one person working at a time..400m Run (2 x 200m each relay)Fran 75/55 21•15•9 TrustersPull-Ups400m Run (2 x 200m each relay)Fran 75/55 21•15•9 Thrusters Pull-Ups400m run (2 x 200m each relay)*Rest...
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