Monday 9/30

Warm-up • 10 m High Knees • 10 m Butt Kicks • 10 m Monster Walk • 10 m High Knee Skips • 10 Jumping Jacks • 10 Arm Circles CW • 10 Arm Circles CCW • 10 Arm Hugs • 10 Alternating Arm Swings 10-8-6 reps: • DB Floor Press • Bent-over DB Rows Strength Bench Press • 10...

Friday 9/27

Warm-up • 20 AB cals before class 3 rounds: • Spiderman Lunge • Pigeon Stretch • Squat Hold • Straddle Stretch 2 rounds: • 10 m Duck Walk • 10 m Walking Lunges • 30 Mountain Climbers Strength Back Squat • 10 reps at 50% of 1RM • 8 reps at 55% of 1RM • 8 reps at 60% of...

Thursday 9/26

Warm Up ROM WOD Conditioning 28 min AMRAP 250m Row 15 Burpee Over Rower 50 Dubs 500m Row 30 BOR 100 Dubs 750m Row 45 BOR 150M Dubs Add 250m row, 15 BOR, and 50 Dubs each...

Wednesday 9/25

Warm-up • 100 singles 50 Dubs 20 Triples 2 rounds: • 15 Air Squats • 5 Inch Worm Push-ups • Twisted Cross • Pigeon Pose • Spiderman Lunge Conditioning 8 min AMRAP • 10 AB Cals • 100 Double Unders • 50 Lunges #53/35 • 10 Bar Muscle-ups 2 min Rest 8 min AMRAP 20 Cal Row...

Tuesday 9/24

Warm-up • 300 m Row 3 rounds: • 10 Lateral Jumps over Bar • 10 Barbell Thrusters 45/35# • Wrist Stretch • Couch Stretch • Pike Stretch • Straddle Stretch Strength Pause Front Squat • 5 sets of 5 reps(3 sec pause) #5 more lbs than last week. Shoulder Press • 5 sets of...