Got get that fitness!

Dynamic warm up
Group warm up
50 heavy Russian swings
Push press
3-3-3-3-3  By feel
Tempo touch n go clean and jerk drill
Start light work your way up
5-5-5-5-5. By feel. Not a max.
Shoulder bully
Wod
12 minute amrap
10 burpee pull ups
10 abmat sit ups
5 power snatch 95/65
Mad mobi
Roll calves w bb
Lat stretch band
Press ups
Pigeon
Hamstring up n over

 

The Weekend is here!

INFORMATION

Saturday

9:30am – Open Gym with Coach Stacey

Sunday

9:00am – ReFlex

10:30am – Skillz & Sprintz

SATURDAY AUGUST 29th

Conquering the Kettlebell

FREE MEMBER SEMINAR

Save the Date

Dynamic movement prep

Group warm up

Build to a heavy 1 rep back squat in 7 minutes

Then
15 reps at 65% of that max.

Bent over row.
5-5-5-5

Bent over flys
12×3

Banded shoulder warm up

Wod
JT
21-15-9
Hspu
Ring dip
Push ups

MAD MOBI
Trigger point pecs
Bully
Lat stretch band
Tricep stretch
Loaded bicep stretch