Saturday, April 22nd 2023
No 8:15 Class. 9:30 Community workout with Prizes!! Stay afterwards as long as you want for our potluck and to just hang out. Super laid back, get a sweat in and hang out with the community!
Friday, April 21st 2023
WARM UP 1:00 bike @ moderate pace :30 bike @ fast pace 1:00 bike @ easy pace 6/6 Single leg RDL’s w/ arms overhead :20 wall facing HS hold MOBILITY/MOVEMENT – PVC and medium band *band on pull up bar :30 banded shoulder distraction / side :30 banded crossbody shoulder stretch / side *PVC through […]
Thursday, April 20th 2023
WARM UP 2:00 Easy Ski or Row into Coach Led Banded Stretching -Handcuff -Lat Stretch -Hamstring -Spiderman -Samson then, 10/8 Cal Rower Sprint SWEAT DAY!!!! Every 3 Minutes x 30 Minutes 30/24 Cal Row or Ski *Men add 4 Cals a round, Women add 3 Cals *If you can no longer complete the Cals in […]
Wednesday, April 19th 2023
WARM UP EMOM x 4 :40 machine of choice spin @ increasing intensity :20 rest MOBILITY/MOVEMENT – PVC :30 Shoulder external rotation w/ PVC / side 20 PVC trunk twists :30 Deep squat hold 10 PVC sots press 6 ring rows w/ :03 pause at top PRIMER Power Snatch and Push Jerk Warm up into […]
Tuesday, April 18th 2023
WARM UP Warm up weight DB 3x 7/5 cal row R1) 4/4 SA DB thruster, R2) 3/3 SA DB OH lunges, R3) 2/2 SA DB devil press R1) 8 box step ups, R2) 6 box jump overs, R3) 4 burpee box jump overs MOBILITY/MOVEMENT -Box Pigeon 1:00 :30 Spiderman Rotations 1:00 couch stretch :30 Figure […]