Warm-up:
Individual…
Bike 2 minutes
Crossover Symmetry
15 Dislocates
Group…
15 Good Mornings
15 Jumping Spiders
15 Squats
Review the Clean
Strength and Skill:
Every two minutes, for 16 minutes (8 sets) of:
Clean x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+
Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
15 Russian Kettlebell Swings
20 V-Ups
Performance:
Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (185/135 lbs)
10 Burpees Over the Barbell
15 Toes to Bar
Mobility:
Couch Stretch for hips
Mash Quads and IT Bands
Roll Posterior and Thoracic
Box Brief:
*****Anniversary Party at the Thornton’s house on April 29th from 4-7:30pm. We will provide meat and a jumpy…kids are welcome.
*****Town Hall Meeting: It will be held at the gym on May 19th from 6:30-7:30pm to discuss the gym and its future direction. Drinks and childcare provided.
******Memorial Day Murph May 29th: We will be running 3 morning classes so folks can get their workout on and enjoy the rest of the holiday with friends and family.
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MONDAY 20210118
January 17, 2021
SATURDAY 20210116
January 15, 2021
FRIDAY 20210115
January 14, 2021