It’s happening… fun, fitness and friends! Tuesday’s class celebrating St. Patrick’s Day by running! The workout: warm up with a lacrosse ball to mobilize the upper body followed by dumbbell squats and lunges. Then 3x 10 front squats and 10 push presses. Finally the festive finisher: 200 meter slam ball run ,17 pull ups,17 V […]
Welcome to the gun show! Thursday’s muscle building workout: warm up with partner medicine ball passes. Then 10-8-6-4-2 dumbbell snatches and sumo deadlifts (as reps decrease weight goes UP). Then 4x 30″ ball slam burpees 30″ plank shoulder touches 10″ rest. Finally breathe deeply, give someone a high five, and flex!
UPSIDE DOWN kind of day! Tuesday’s workout: Warm up with PVC pipe shoulder presses and squats. 3-2-1 Turkish get-ups on each side with handstand practice between each round (as reps go down, weight goes up)! Then, 5 rounds: 5 weighted step ups on EACH leg and 6 STRICT pull-ups Finally, summers abs: 4 rounds 30″ […]
DRIVE. FOCUS. DETERMINATION…and FUN with some rad endurance athletes today! Thursday’s grind: Warm up with hip openers and banded good mornings & lateral walking. Then: 10 rounds EMOM 5 sumo deadlifts and 5 plyo push-ups (get some air)! Finishing with super abs, 6 rounds 30″ weighted sit-ups and 30″ weighted plank hold ( 10 sec […]
Push. Press. Repeat. Tuesday’s workout: Shoulder and chest mobility focus. Burpee warmup with feet together! 3 rounds: 2-4 Turkish Get Ups per arm heavier! Handstand pickup practice! then 6 rounds: 30” push press for reps 30” front rack lunges for reps 30” rest. #FUNFITNESS&FRIENDS finisher: 4 rounds for time: 30” hollow rocks 30” planks w […]
Do pink shoes make you stronger? For plank holds they do! Thursday’s grind: warm up with hip openers & med ball pass. Then 10 minutes EMOM: 4 sumo DL heavyish + max rep dumb bell Snatches remainder of minute. Finish : 3 rounds 12 hip ext w 1-2″ pause. Weighted plank hold 30-45″
GET UP…Turkish gets ups that is! Tuesday’s workout: warm up with overhead mobility w work w lax ball. Then, 3x 3 Turkish get ups + 3 wall walks 3 x 10 barbell stepups (no push off!) + 10 push press w dumb bells. Then, 4 x 30″ work/10″ rest: Knees elbow Box jump Pushups
Why just plank when you could weighted plank! Thursday’s workout: Warm up jumping jacks, push-ups and candlestick roll practice. 10 min EMOM 3 sumo deadlifts and 3 plyometric push-ups per round. Finishing up with a partner abdominal burner. 3x 10 GHD sit ups and weighted plank hold!
Breathe, focus, DEADLIFT! Thursday’s grind: warm up, partner med ball passes and sit ups. Overhead squat and kipping practice. Deadlifts, descending reps ( 10-8-6-4-2) with ascending weight. 6 kipping pull-ups between each round. Finishing with 12 hip extension on the GHD and burpee ball slams (you go I go with a partner).
Good squatting has great side effects! Starting Tuesday off on the right foot with this workout: Arm circles and push-up warm up. 3 x 3 Turkish get ups on each side with wall walk practice. Descending front squats (10,8,6,4,2) with ascending weight. 30 sec work 15 sec rest alternating burpee pull ups and candlestick roll […]