Looking to see how you can make some extra gains?!  You don’t have to look any farther than what we have for you today!  As we explained last week, we have introduced a new class schedule that includes a 7am skills class for tomorrow and a 8am endurance class!  Both of these classes will insure extra gains or your money back!

If you have any questions about the new class schedule please contact [email protected].

 

 

GROUP CLASS WORKOUT

 

Warm Up:

3 Rounds

45 sec plank, 7 burpees, 14 lunges

 

Strength:

8 Singles @90% Front Squat

Every 90 seconds

 

Metcon:

Foundational

15 Minute AMRAP

Buy In: 200 Singles

12 KB Swings

12 Cals Alt. Machine

12 Total Lunges

 

Dynamic

15 Minute AMRAP

Buy In: 100 Double Unders

12 KB Swings @53/35

12 Cals Alt. Machine

12 Total OH Plate Lunges @45/25

 

Mobility:

Pre – Super Front Rack (pg. 260)

Post – Adductor Smash With Foam Roller or Barbell

 

 

SKILLS CLASS 

 

Toes To Bars

Double Unders

Knee Jumps/Box Jumps

 

 

ENDURANCE CLASS WORKOUT

 

7 x 3 Minutes of 80% row with 2 minute rests between

TABATA Plank holds and leg raises