We are completely open now and recovering from the shutdown. Newest regulations have made things a bit more flexible on us and classes are now 11 people max. You will also see some other new changes in the gym, your coach will explain anything you don’t understand. Please continue to preregister for classes you shouldn’t have a problem making it into a class. Keep in mind there is a $5 cancellation fee if you do not cancel yourself out of class 3 hours before it starts.
Strength & Conditioning:
12-15 Hack Lunges (on ea. leg)
Immediately into;
8-10 DB Single Leg RDL’s (on ea.
leg)
Rest 90sec. Between Sets
10/7 Cal Assault Bike or 8/6 Cal Row or 100m Run
10 Toes-To-Bar
3 Squat Cleans 135/95
*Round 2: Add 10/5lb.
*Round 3: Add 10/5lb. more
*And so on…
*ADV is 20/10lb jumps
*To scale it you can just hang out at the same weight the whole time.
Bodywork:
Just 1 modality today, BUT it is going to be a grinder!
For Time:
100 Burpee Broad Jumps (4 feet)
Reverse Bear Crawl Back to Start Point.
Repeat until finished! Make sure to measure out a 4 foot line and make sure you hit it on every jump!
Video Demo:
https://www.instagram.com/p/B_NvqA5Hj0c/?igshid=74eztmejgma6
Sweat:
A.) 10min. to finish…
10-20-30-40-50
DB Hang Snatches 45/30
Air Squats
B.) 10min. to finish…
15-15-12-12-9-9
30 ft Shuttle Runs
DB Thrusters 45/30
C.) 5 Rounds:
40sec. of Plate Sit-Ups (35/25lb.)
20sec. Rest
40sec. of Seated Knee Tucks 20sec. Rest
*3min. REST Between Sections
https://www.youtube.com/watch?v=OFiw8ZJHKcg
Da Daily D:
A.) 10min. to get as far as possible…
3-6-9-12-15….
DB Squat Clean thruster 35/20s
*30 Double Unders after each set
Rest 3min.
B.) 10min. to get as far as possible…
3-6-9-12-15…
Devil Press 35/20s
*100m Run after each set
I also love the idea of that 100m Run being like a 4x20m Shuttle Sprint if you wanna switch it up!
https://www.youtube.com/watch?v=XjMECMii-W0