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Monday 052719

Two Classes

8:30AM & 9:30AM


1 Mile Run 100 Push Ups

200 Push Ups

300 Air Squats

1 Mile Run

*Break up the Pull Ups/Push Ups/Air Squats however you see.

Recommended 20 Rounds of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

Tuesday 052819

Recovery Workout


15/10 Cal Bike/Row

:30 OH Plate Hold (45/25)

20/15 Cal Row

20 Step Ups (24/20)

:30 Right Plank

:30 Left Plank

1:00 Plank on Elbows

Rump Pump Finisher

3 Sets

30 Plate Good Mornings

15 Single Leg Glute Bridge-Ups R

15 Single Leg Glute Bridge-Ups L

Wednesday 052919


EMOM X 10 Min

Power Clean


High Hang Squat Clean


Front Squat

*Goal is to start with a moderate load and build to moderate-heavy in first 5 Sets. Hold same weight for last 5 Sets.


AMRAPX10 2-4-6-8-10... Power Clean (135/95)I(95/65)

Wall Balls

Thursday 053019


3 Sets

5-10 Strict Pull Ups

1:00 Hand Stand Hold

-Rest b/t Sets-

*Athletes should choose a number for each set that they can do unbroken, but is challenging!


4 Rounds for Time

300m Row

30 Plate Ground to Overhead (45/35)

30 Overhead Lunges

Beach Body! Finisher

3 Sets

:30 Plank (elbows)

10 V Ups

:30 Plank Right Side

10 V Ups

:30 Plank Left Side

Friday 053119


Back Squat


Use 75-80% of 5RM for all sets


E2MOM X 14

7 Back Squat

7 Burpee Over Bar

7 Push Jerk


Cool Down

*Stretch as Class*

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