Wednesday 3.11.2015

*Please take a moment, if you haven't yet, to respond to our VERY brief client survey.  We are looking for feedback regarding your experience with us, as well as possible additions to our class schedule.  Click here to take the survey

"FITNESS"

A. Four sets of:Strict Press x 6-8 repsRest 30 secondsElbows to High Plank x 12-16 repsRest 30 secondsFarmer's Carry x 200 feet (as heavy as possible)Rest 90 secondsB. Four sets for max reps of:30 Seconds of Shuttle Runs (10 Meters)30 Seconds of Rest30 Seconds of Box Jumps or Step Ups30 Seconds of Rest30 Seconds of Rowing (for Cals)30 Seconds of Rest

"PERFORMANCE"

A. Three sets of:Jerk Balance x 3 repsThen...Every 90 seconds, for 12 minutes (8 sets):Jerk x 1 repBuild to today's heavy singleB. Four sets for max reps of:30 Seconds of Shuttle Runs (10 Meters)30 Seconds of Rest30 Seconds of Box Jumps (24/20")30 Seconds of Rest30 Seconds of Rowing (for Cals)30 Seconds of Rest

"COMPETITION"

*For the duration of the Open, we will be following directly along with the Invictus Competition Program.  Please check their blog for today's workout.

"ENDURANCE"

AirDyne 45 minutes @ steady paceEvery 5 minutes, hop off and complete a 30-second side plank each side