Workout of the Day

Thursday 11.15.18

Thursday 11.15.18

A. Warmup:
DROM
then work through:
1-2-3-4-5 Pullups
2-4-6-8-10 Pushups
3-6-9-12-15 Squats
*do 1 pullup, 2 pushups, 3 squats, and so on.

B. Strict Press Ladder:
OTM for as long as possible
Start with 5 strict press w/ a bar
*Add 1 rep each minute until failure

C. Cooldown/accessory:
3 sets of:
10 weighted snow angels, light
10 Front raises
10 Pendlay Rows, pick weight

Workout of the Day

Wednesday 11.14.18

Wednesday 11.14.18

A. Warmup:
1:00 Calf Stretch, ea.
DROM
3 sets of:
:30 L-Sit (cumulative if necessary)
1:00 Plank Hold, pushup position
15 Back Ext.

B. For time:
21-15-9
Power Cleans
Box Jump Overs
*Use a weight that minimizes breaks

C. Cooldown:
3 x 10 One arm DB Rows, ea.
3:00 Lizard Stretch, ea.

Workout of the Day

Tuesday 11.13.18

Tuesday 11.13.18

A. Warmup:
400m Run
DROM
3 sets of:
10 Shoulder taps off box
50′ Bear Crawl
50′ Reverse bear crawl

B. Rowing Intervals:
3 rounds of:
500m row @ 80% effort
-rest 2:00
200m row @ 100% effort
-rest 2:00

C. Cooldown/Accessory:
3 x 10 single leg RDL, ea.
3 x 5 lateral lunge, ea.

Workout of the Day

Monday 11.12.18

Monday 11.12.18

Thank you to all that have served and continue to serve our country. 

A. Warmup:
2:00 Couch Stretch, ea.
DROM
3 sets of:
10 Russian KB Swings
7 Goblet Sqauts

B. Back Squat, 3RM
Find in 15:00

C. 4 set of:
10 Back Squats in :30
:30 static hold at top of back squat
2:00 Rest
-use 40% of todays 3RM weight

D. Cooldown:
Foam roll quads and glutes for remainder of class time

Workout of the Day

Friday 11.9.18

Friday 11.9.18

A. Warmup:
DROM
3 sets of:
10 Strict T2B -or- Hanging leg raises
15 Back Extensions

B. Weighted Pullups 5-5-5-3-3-3-1-1-1
-Add weight each set
*Scale: negatives -or- ring rows
-if ring rows use a :03 up/:03 down count each rep

C. 3 sets of:
Max Assault Bike cals in :20
-rest as needed 

D. Cooldown:
Foam roll for remainder of class time

Workout of the Day

Thursday 11.8.18

Thursday 11.8.18

A. Warmup:
2:00 Couch Stretch, ea.
DROM
3 sets of:
5 Suitcase DL, ea.
7 Goblet Squats

B. 4 intervals of:
10 Touch N Go Deadlifts
15/10 Row Calories
-Rest 2:00
*Use a weight that allows for 10 UB DL’s. Move as quick as possible through each interval.

C. Cooldown/Accessory:
3 x 10 Pendlay Row, Pick Weight
2:00 Lizard stretch, ea.

Workout of the Day

Wednesday 11.7.18

Wednesday 11.7.18

A. Warmup:
DROM
3 sets of:
10 Alt. DB Snatch
30 DU’s -or- Med Ball Hops

B. Complete the following:
10 to 1 to 10
Bar Facing Burpees
-5 breaths between each set
*Move quickly through the reps and utilize the 5 breaths to get control.

C. Cooldown/Accessory:
3 sets of:
10 Front Raise
10 Lateral Raise
10 Reverse Fly