Warm-Up:
Run 200m
3 rounds
10 Swings
10 Ring Bridges
10 Pass Throughs
10 Step Ups
200m Run
+ Shoulder Prep

Workout of the Day:

Weighted push-up 1-1-1-1-1-1-1 reps

Post loads to comments

Recovery:
Shoulder Mobility

Warm-up:
Jump Rope: 1min on 1min off x 5 rounds
2 Rounds
10 Hip Swings
10 Single Leg March
10 Inch Worms
10 Groiner Stretch
10 Windmills
10 Cariocas
10 Archer Rocks

Skill:
Running Drills

Workout of the Day:

Run or Row 5K

Post time and thoughts to comments

Recovery:

Foam/Ball Roll- Calves and Hamstrings

500m Row
2 Rounds
10 Straight Leg March
5 HSPU
10 Inch Worms
5 Ring Dips
10 Hip Extensions
5 Wall Walks
10 Figure 4’s

Workout of the Day:

Push Press 10-8-6-4
            3-3-3-3 Reps

Post Loads to comments

Announcing NEW SUMMER HOURS! We’ve made a few minor changes in the schedule for the summer. This schedule begins next week July 25th and will continue through the end of August.
The only 2 changes are: NO 12:00 class and NO Saturday class. If you have any questions, check out the online schedule or please don’t hesitate to ask! :D

Warm-up:
Run 800m
+ Hip Prep
Shoulder Prep

Workout of the Day:

“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times to comments.

Warm-up:
3 minute Jump Rope
3 Rounds
10 Pass Throughs
10 Pushups
7 Ring Pushups
3 HSPU
+ Shoulder Mobility

HUH?????

Workout of the Day:

Bench Press 1-10-1-20-1-30 reps

Post total load (all 6 sets) and thoughts to comments

Finish with a Tabata Row (score is total meters)

Warm-Up:
Fish Game
3 Rounds
10 KB Swings
10 Squats
10 Hollow Rocks
10 Ring Pushups
10 Prone Cobras
10 Step-Ups
+ Hip Prep

Workout of the Day:

Back Squat 1-1-1-1-1-1-1

Post loads and thoughts to comments

Warm-Up:
500m Run
Burgener Warm-Up x 3 (PVC,TB, Bar)
3 Rounds
5 Pass Through
7 Pull Up
10 Jumping Lunge

Cause Coach B says so!

Skill:
Dumbell Snatch

Workout of the Day:

3 Rounds For Time of:

250m Row
15 DB Snatch (Right Arm)
10 OHS (75/55)
15 DB Snatch (Left Arm)

Post time and thoughts to comments