Fitness

Thursday, 01.07.21

Team Thursday

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AMRAP 8 – alt 1:1

10/7 t2b

5 burpee db deadlifts 50/35’s

10 alt sb snatch 50/35

10 weighted sit-ups (wall ball – behind head and onto shoes for standard range of motion)

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Rest 3 ish minutes

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5 rds

15 synchro deadlifts 165/103

12 synchro hang power cleans

9 synchro shoulder to overhead

*every-time a set is broken up, 4 synchro bar lateral Burpees

Wed, 01.06.21

Weightlifting Wed is upon is!

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A. Back SqT Wave

3.2.1.3.2.1.3.2.1

1st set at 75-80-85%. . . Then building

B1. Back Rack RFE or Stepups 6/ each side x 5 sets

B2. DB hammer Curl x 8-10 reps x 5 sets

B3. Db / Plate OH Tri Ext x 12-15 reps x 5 sets

B4. DB Devils Press x 5-7 reps x 5 sets

B5. 15 -20 banded scap squeezes x sets

*B1-B5: supersets all way through

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B (2). Aerobic Option

Row Repeats

500m x 5-7 ; resting 2 min between

Tuesday, 01.05.21

Who’s feeling that Monday?!?!?

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(1) Weighted pull-ups 6 x 5

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Kipping Pullup sets 3- 5 x 5 – working things in

*16 ish minutes

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(2) EMOM x 19 =)

Minute 1: 8 cal bike + 8 Russian kb swings 70/53

Minute 2: 35 double unders + 10 goblet squats

Minute 3: 10 abmat sit-ups + :20 plank hold + V-Ups for remainder of time

Minute 4: rest

Sunday, 01.03.21

Sunday Funday!

Join coach Janelle at 8a for MOVE

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MOVE Sunday FUNDAY

1/3/2021

Back and Forth Couplet

Equip: Wallball and DBs

Warm Up:10-8-6-4-2

* Good Mornings/DB Deadlifts (Single Warm Up)

* Push Up to Down Dog

*Alt Lunges

*No Push Burpees/Burpees

Movements:

1. WB Lunge + Press / ball facing burpees over WB

2. # Twist / Push Ups or push ups to WB

3. Single leg lifts over DB/ Jumping Jacks

4. DB Alt Hammer Curls / DB Deadlifts

*:45 Work / :15 Rest x 8 Rounds* Back and Forth*

(Station #1 x2 – rest 1 min then move onto Station #2, etc.)

Finisher:

Tabata Abs

⁃ V Ups

⁃ Strict pull up/Shoulder Taps

⁃ Hollow Hold

⁃ Leg raise to windshield wipers

⁃ Alt toe touches

⁃ Plank Hold

*20 work / :10 rest * 2 Rounds

Friday, 01.01.21

Good morning and Happy New Year!

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Today’s Schedule:

8a, 9:15a, 3:15 & 4:30

Teens also at 3:15 and 4:30 as option

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Running clock

AMRAP 21

Buy in: 2021 meter row

AMRAP,

(Ascending ladder of clean and jerk and db complex)

1 clean and jerk 185/123

1 db burpee squat clean 50/35’s

21 double unders

*1st round of barbell and db is 1 rep then 21 DU. Second round is 2 reps of each abs 21 double unders and so on. Adding 1 rep to each movement with each round.

Thursday, 12.31.20

#tbt

Team Thursday

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Today’s schedule:

5:15a, 6:30a, 8:30a (believe full) and open gym in afternoon. If interested in Open gym, please message in.

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New Years schedule:

Thursday: AM classes ONLY. (5:15,6:30 and 8:30a) OPEN GYM afternoon by request.

Friday: 8a and 9:15 – w/ signups + 3:15 and 4:30p

Saturday: normal schedule

Sunday: Move

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Team

A. Max weight moved in complex ; in 15 min on clock

4 hang power clean + 3 front squat + 2 jerk

Rest 2-3

B. Running clock

6 min alt 1/1,

3 db devils press 50/35’s

6 burpees onto plate

9 box jumps 24/20

@6 min mark

Afap w/ 10 min cap

30 db devils press

60 burpees onto plate

90 box jump overs

Wed: 12.30.20

Weightlifting Wed

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Schedule today

Normal AM classes and noon. PM will be a 3:15 and 4:30p classes ONLY.

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New Years schedule:

Thursday: AM classes ONLY. (5:15,6:30 and 8:30a) OPEN GYM afternoon by request.

Friday: 8a and 9:15 – w/ signups + 3:15 and 4:30p

Saturday: normal schedule

Sunday: Move

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*Aerobic warmup with coach

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A. Back Squat 6 x 3 @85%

B. Strict Press

2 x 10 @70%

2 x 8 @74%

2 x 5 @80-82%

Tuesday, 12.29.20

Teammate Tuesday

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A1. Deadlift 2.2 cluster – :10 count between

A2. 2-3x standing box jump

– <18 minutes

B. EMOM X 15-18

Minute 1: 10 alt renegade rows + 25 double unders

Minute 2: 10-15 push-ups + banded side Alt steps remainder of minute

Minute 3: 5 tng power cleans + 6 bar lateral burpees

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