Monthly Archives: October 2014

10.25

10.25 Free Community Workout – Bring a friend, or 2 and join us

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10.24

10.24 Stretch Warm Up – On Turf – 3 people at a time High Knees – Down & Back Skip for Height – Down Skip for Distance – Back Shuffle Heel Touch – Left Foot Lead – Down Shuffle Heel … Continue reading

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10.23

10.23 Stretch 4 Round – Tabata Warm Up Row KB Swing Single Unders Hollow Body Hold For time: (20min cap) 15 Pull-Up’s 25 Box Jumps 35 Push-Up’s 45 Overhead Plate Walking Lunges (45/25) Run 400 45 Overhead Plate Walking Lunges … Continue reading

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10.22

10.22 Group Stretch Warm Up – 4 Rounds – 20 sec each Ab Mat Sit-Up’s Super Man Glute Bridge Hold Push-Up Air Squat Hang Power Clean – 10min to complete 1×5@35% – 1×5@40% – 1×5@50% – 1×5@60% 5RFT 20 Wall … Continue reading

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10.21

10.21 Group Stretch The entire class holds wall sit as 1 person pushes sled 40m then back to wall sit, then next person comes of wall to push sled ect… Back Squat – 10min to complete 1×5@35% – 1×5@40% – … Continue reading

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10.20

10.20 Group Stretch/Mobility 10min AMRAP – Double Unders Push Jerk – 10min to complete 1×5@35% – 1×5@40% – 1×5@50% – 1×5@60% “Grace” 30 Clean & Jerk (135/95) Work on a Gymnastic weakness with remaining time. Stretch.

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10.18

10.18 Free Community Workout – Bring a friend, or 2 and join us

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10.17

10.17 Group Stretch Warm Up – Coaches Call Squat Snatch – 15min to complete 1×5@55% – 1×5@65% – 1×5@75% – 1×3@85% – 1×1+AMRAP@95% For Time: 50 T2B 30 Thrusters (95/65) Stretch.

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10.16

10.16 Group Stretch Warm Up – 3 Rounds – 60 feet Bear Crawl – Down Burpee Broad Jump – Back Strict Press – 15min to complete 1×5@55% – 1×5@65% – 1×5@75% – 1×3@85% – 1×1+AMRAP@95% 5RFT 5 Squat Clean (155/115) … Continue reading

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10.15

10.15 Group Stretch/Joint Mobility: Hips – Ankles – Shoulders – Wrists EMOM 5min – Row 10 Calories – 20 Goblet Squats – 30 Double Unders – 20 Sit Ups – 15 KB Swings – 20 Push Ups Stretch.

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