Week of 123024

Week of 123024

Monday: Class at 5PM 

Dynamic Group Warmup

Last In Person Workout of the year... No Time Cap 

For Time:

24 Toes To Bar 

24 KB Swings

24 Goblet Squats 

24 Burpee Broad Jumps 

24 Wallballs

24 Calories Bike 

Run 1 Mile

25 Toes To Bar 

25 KB Swings 

25 Goblet Squats

25 Burpee Broad Jumps 

25 Wallballs

25 Calories Bike 

Wednesday: 

No Class, Happy New Year... 

Optional at home workout below.  

Again I will hold OPEN GYM,  Thursday the 2nd at 4:30PM-6:00PM for anyone interested. OPEN GYM gives you the freedom to go in and get to work on anything you would like independently, take advantage of these times and use what you have learned to build your own workouts, practice your skills or just get a good sweat session in.  Don't wait for a personal invitation, go in get to work...

Optional At Home Workout: 

Warmup with: 

3 Rounds of: 

10 Airsquats 

5 Inchworms 

5 Rollover V sits 

45 Seconds of Situps 

For Time: How Far can you get in the 18 Minute Time cap..

20 Burpees 

40 Pushups 

20 Burpees 

60 Pullups (Towel on Doorknob if no bar at home)

40 Pushups 

20 Burpees 

80 Situps 

60 Pullups (Towel on Doorknob if no bar at home)

40 Pushups 

20 Burpees 

100 Airsquats 

80 Situps 

60 Pullups (Towel on Doorknob if no bar at home)

40 Pushups 

20 Burpees 

 

Friday: Class at 4:30 PM - 

Dynamic Group Warmup then: 

Set your strength numbers for the year....

12 Mins to Establish a 1 Rep Max Back Squat 

12 Mins To Establish a 1 Rep Max Deadlift 

12 Mins To Establish a 1 Rep Max Strict Press  

Add all three numbers together to calculate you total... 

Saturday: Open Gym 8:30AM - 10:00AM 

No Structured Class on Saturdays - Work on your weaknesses in or out of the gym, if your needs are more cardio based work in 60 minutes of that, if they are more strength or skill based take some time to lift and practice skills or if more flexibility is your goal spend some focused time stretching.  Find a way to make fitness a priority on your own terms.  If there is more expressed interest in the future for Saturday classes to be added back we will do that then but for now Saturdays will be open gym only.