A Few Announcements:
Wednesday Sept 25th - 1 Class only at 4:30PM
Monday Sept 30th - LAST 4:00PM Class
Schedule for the Month of October will be:
Mondays - Adults 5PM, Kids 6PM
Wednesdays - Adults 5PM, Kids 6PM
Fridays - Adults 4:30PM
Saturdays - Adults 8:30AM
Wednesdays - Adults 5PM, Kids 6PM
Fridays - Adults 4:30PM
Saturdays - Adults 8:30AM
*Adult Membership price will decrease to $65.00/Month for all members starting October 1st when reduced schedule begins.
Week Of 091624
Monday: Class at 4PM and 5PM
Warmup with 5 Mins of Bike Then 3 Rounds of:
5 Inchworms
20 Airsquats
5 No Pushup Burpees
10 Situps
Conditioning: 25 Min Time Cap
5 Rounds for Time of:
20 Burpees
18/14 Cal Bike
20 Situps
20 KB Swings (Goal 53/35)
Strength:
Bench Press
Bench Press
8-8-8-Max unbroken
Using 70% 1 RM Across (adding 5% from last week)
Mobility:
3 Min Sumo Squat
Wednesday: Class at 4PM and 5PM
Warmup with 5 Mins of Bike Then 3 Rounds of:
15 Toe Touches
5 Kip Swings
5 Burpees
10 Jumping Airsquats
Mobility:
3 Min Sumo Squat
1 Min Twisted Cross Each Side
1 Min Supine Twist Each Side
1 Min Supine Twist Each Side
Strength:
Inside 16 Minutes and in no More than 7 Sets establish a true 1 Rep Max Deadlift for the day..
Inside 16 Minutes and in no More than 7 Sets establish a true 1 Rep Max Deadlift for the day..
Conditioning:
5 Rounds of 1:30 On/ 1 Min Off
15 Deadlifts (@ 40% 1RM)
12 Pullups
Max Rep Front Squats
* Same barbell for both (Load Cap of 185/135)
**MOVE FAST
Friday: Class at 4:30 PM
Warmup with 5 Mins of Bike then 3 Rounds of:
Warmup with 5 Mins of Bike then 3 Rounds of:
20 Toy Soldiers In Place
10 Pushups
15 Airsquats
20 High Knees In Place
Mobility:
1 Min Pigeon Each Side
1 Min Dragon Each side
2 Min Puppy Dog
Strength:
Push Press
7-7-7-7-7
Use 80% of 1 RM Strict Press across
Conditioning:
10-15-25-35-25-15-10
Wallballs
* Run all flights of stairs BETWEEN each set
Saturday: Class AT 8:30AM
5 Rounds each for Time of:
5 Clean and Jerks (155/105 Goal)
15 Box Jump Overs
20 Medball Situps
*Rest 2 Minutes Between Rounds
WEEKLY STRETCHING COMPLEX:
Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist Stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes
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