Friday, Nov. 30th, 2018

 

Warm UP

Foam Roll
*Focus on Lats/Upper Back/Quads/Calves

Stretch

Calf Stretch
Standing Quad Stretch
Banded Ham Stretch
10 Leg swings
10 Lat Leg Swings
10 Air Squats

DB Squat Jump
3×5

Strength

Back Squat
5×5@70%
Superset w/ 5rnds of
DB Bench Press
5×10

Metcon

4 Rnds For Time
Cal Row 30/24
12 HRPU
6 T2B

Wednesday, Nov. 28th, 2018

 

Warm UP

Foam Roll

Line Drill
High Knee
Butt Kickers
Lunge+Twist
Spiderman Lunge
Side Lunge
Power Skip-Down/Back
10 Band Pass Throughs

Lat 5 Hurdle +Sprint Drill
10 rounds alternating

Strength

Abv Knee Pwr SN
5×3@70%

Metcon

18min Amrap

0-6min
Max Wall Balls 20/14lbs
6-12min
Max Pwr Cl 135/95lbs
12-18min
Burpee

 

Tuesday, Nov. 27th, 2018

 

Warm UP

Foam Roll

Stretch

Kneeling Quad Stretch
Bent Ham Stretch
Calf Stretch
leg Swings
Ovh Squat

3rnds
10 Plate Swing
5 Box Jump

Strength

Pause Front Squat
Up to Hvy 3

Superset w/

Standing DB Press 8 each alt

Metcon

For Time

20 Pull Ups
100 Double Unders
15 Pull Ups
80 Double Unders
10 Pull Ups
60 Double Unders
5 Pull Ups
40 Double Unders

 

 

Monday, Nov. 26th, 2018

 

Warm UP

Foam Roll

Stretch

Calf Stretch
Bent Shoulder Stretch
Door Stretch
Pass Through
Line Drill
High Knee
Butt Kicker
Lunge+Twist
Straight Leg Skip
3rnds
6 Neg Ring Row
8 each Standing DB Shoulder Press

Conditioning

Every min for 16min
Max Effort 100m Run

Metcon

3rnds

20(10 Each) Ovh Lunge 45/25lbs
10 HSPU

 

 

Wednesday, Nov. 21st, 2018

Schedule Change

We will be open on Thanksgiving for the 9 AM class! Wishing everyone a Happy Thanksgiving! 

Thursday/Friday/Saturday – 9 am ONLY 

 

Warm Up

Foam Roll – 5 mins

Line Drill
High Knee
Butt Kickers
Lunge+Twist
Spiderman Lunge
Side Lunge
Power Skip-Down/Back
10 Band Pass Throughs

Ovh Squats
3×5

Strength

Max Pwr SN

Metcon

12min AMRAP

15/12 Cal Row
6 Thruster 95/65lbs

 

Tuesday, Nov. 20th, 2018

Warm Up

Foam Roll – 5 mins

Ladder Drills
One Foot
Two Feet
Hop
Side Hop
Lat Right Side
Lat Left Side
Lat Skip
Handwalk

3 rnds
10 Plate Swing
5 Box Jump

Strength

Back Squat
Up to Hvy 3

Superset w/

Lawnmower 5 each

Metcon

For Time

800m Run
20 T2B
600m Run
20 Kb Swings 45/35
400m Run
10 HSPU
200m Run
10 Box Jump 30/24″

 

 

Monday, Nov. 19th, 2018

Please note the schedule change for this week! 

Monday/Tuesday/Wednesday – Regular Class Hours

Thursday – NO CLASSES

Friday/Saturday – 9 AM ONLY

Warm Up

Foam Roll – 5mins

Stretch

Calf Stretch
Standing Quad Stretch
Banded Ham Stretch
Banded Lat Stretch
Bent Shoulder Stretch
Door Stretch
Leg Swings

3 rnds
DB Lunge + Press 5 each * alt arms
DB Squat Jump 5

Conditioning

Every 3min for 24min
250m Row

Metcon

3 rnds

20 Wallballs 20/14
10 Chest to Bar Pull Ups
5 Pwr CL 135/95lbs