We are closed today, please go out and celebrate Canada day with your family.
Warm Up Strength Development 4×2 Rope Climbs 60 Sec Rest 4×8 Per Leg Single Legged Dead Lift 60 Sec Rest Athletic Development 2x 5 Min Amrap 8 DB Thrusters 8 T2B 8 DB Front Rack Side Lunges 3 Min Rest Cool Down
Warm Up Athletic Development 5 KM Time Trial Midline Development 3 Rounds 10 Alternating V Ups 10 Banded Dead Bugs 10 Bicycles Movement Therapy/Cool Down 2x 6 90/90 Hip Drill 6 Active Hip Flexor Stretch Calve Health
Warm Up Skill Acquisition 3×8 K2E on the Rope 30 Sec Rest 3×8 Back Squat with a 3-1-1-2 30 Sec Rest Athletic Development 12 Min Amrap 40 Double Unders 30 KB Swings 20 Goblet Reverse Lunges Cool Down
Warm Up Strength Development 4×8 KB Over Head Squats 4×8 Floor Angels 4×8 KB Roll Outs 4×8 Scapular Push Ups Athletic Development 21-15-9 Cleans 18-12-6 DB Burpee Box Jump Overs Strength Development 10 Ring Dips 10 Push UPs Movement Therapy/Cool Down 2x 6 Archer Pulls 6 Dynamic Shoulder Stretch’s Hip Health
Clash of the Classes Heats start at 10:00 am. Three Work outs will determine the Fittest Class. Come represent your CLASS!!
Athletic Development Team – Rankel AMRAP, 20 Minutes 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters In Teams of Two, one person working at a time. U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 […]
Warm Up Strength Development 3×8 Good Mornings 30 Sec Rest 3×8 Ring Rows 30 Sec Rest Athletic Development 10 Min Amrap 12 Power Clean and Jerk 6 Ring Dips Plyometric Development 2×2 Lengths Broad Jumps Cool Down
Warm Up Cardiovascular Development 2 KM Row Time Trial Athletic Development 3 Intervals 15 Wall Balls 10 T2B 5 C2B 60 Sec Rest Movement Therapy/Cool Down 2x Split Squat Stretch Lateral Lunge to flexion/extension Glute Health Coach Swagar’s Quote of the day:” Learn from yesterday, live for today, hope for tomorrow. The important thing is not […]