14.3 – Suck it up Buttercup!

SOAR Fitness Schedule

Monday/Wednesday/Friday

6:30am – Flexibility Class

Monday/Wednsday

9:30am – ReFlex

Tuesday/Thursday

12pm – Cardio CrossTraining

Dynamic movement prep.

lunge stretch, leg cradle, inch worms, etc.

Group warm up

50 n 50 ghd

20 turkish get-ups for quality

Strength
Overhead squats
8-8-6-6
2 sets of 5 @ 105×1 tempo

Wod
3 rounds for time of
Row 500
21 kb swings
12 toe 2 bar.

MAD mobi
Knee on the wall
Press ups
Pigeon
Lat stretch band.
Hamstring

Quality

Good judging right there. Wade is low enough to ensure Carson hits below parallel and uses his clipboard to make sure he opens his hips at the top. Mick is the cameraman on the other side.

HOLY STRETCHIES!

Coach Stacey will be coaching OPEN GYM on Saturday at 9:30am!

Be there or stay tight!

10:30am – Saturday – 14.3

SUNDAY

12pm – Skillz & Sprintz (free to all members)

6:00pm – ReFlex

SOAR FITNESS

New Program!

LOOK BETTER NAKED Program

Dynamic warm up

Group warm up

6 count burpees

50 heavy Russians.

Push press
3-3-3-3
1-1-1

15 -12 -9  push press unbroken. Rest as needed between sets

Wod
3 rounds for time of
40 double unders
20 power cleans 115/85
20 wb.

MAD MOBI
Leg stretch
Knee on the wall
Calf stretch
Shoulder bully

Wednesday
Dynamic warm up

Group warm up

6 count burpees

3 position cleans
3-3-3-3

Wods

Emom  for 5 minutes
4  squat cleans.

On minute 5
Amrap power cleans for that minute

Score reps and weight.

Rest 2 minutes

Amrap in 5 minutes
10 box jumps 20/24
10 burpees
10 c2b

Rest  2 minutes

Amrap in 5 minutes
15 abmat sit ups
15 hand release push ups

MAD MOBI
Press ups
Shoulder bully
Roll calves
Hamstring up n over

Look Better Naked!

WHAT’S UP?

HOLY STRETCHIES!

Coach Stacey will be coaching OPEN GYM on Saturday at 9:30am!

Be there or stay tight!

10:30am – Saturday – 14.3

SUNDAY

12pm – Skillz & Sprintz (free to all members)

6:00pm – ReFlex

SOAR FITNESS

New Program!

LOOK BETTER NAKED Program

Dynamic warm up

Group warm up

6 count burpees

50 heavy Russians.

Push press
3-3-3-3
1-1-1

15 -12 -9  push press unbroken. Rest as needed between sets

Wod
3 rounds for time of
40 double unders
20 power cleans 115/85
20 wb.

MAD MOBI
Leg stretch
Knee on the wall
Calf stretch
Shoulder bully