Monday 6.1.2020

We are very excited for our first day back at the gym!  Please, to help us all have the best experience possible, take a moment to familiarize yourself with our COVID-19 Policies for this current phase.

"FITNESS" OR "HOME WORKOUT"

Warm-upTwo sets of:30 Seconds of Mountain Climbers30 Seconds of Inchworms30 Seconds of Hollow Rocks30 Seconds of Russian Baby Makers30 Seconds of Down-Dog Toe TouchesRest 30 secondsA. Three sets of:Goblet Squat or Dual Kettlebell Front Squat x 8 reps @ 3011 tempoRest 45 secondsSingle Arm Trap-3 Raise x 10 reps each arm @ 3011Rest 45 secondsPlank From Elbows x 40-60 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 6 minutes of:12 Box Step-Ups with Dumbbells9 V-Ups6 Renegade Rows

"PERFORMANCE"

Warm-upTwo sets of:30 Seconds of Mountain Climbers30 Seconds of Inchworms30 Seconds of Hollow Rocks30 Seconds of Russian Baby Makers30 Seconds of Down-Dog Toe TouchesRest 30 secondsA. Four sets of:Back Squat x 6 reps @ 30X1Rest 45 secondsStrict Pull-ups x 4-8 reps @21X0Rest 90 secondsB. Complete as many rounds and reps as possible in 6 minutes of:12 Box Jump-Overs9 Push-ups6 Toes to Bar

"AEROBIC DEVELOPMENT"

400 Meter Run, Row, or SkiRest 1:1x 5 rounds