Wednesday 1/29

Conditioning AMRAP 5:00 40 Stationary Lunges (No Weight) 25 Hanging knee raise Max Calorie Row /bike

Rest 5 Minutes

AMRAP 5:00 20 Double Dumbbell Hang Stationary Lunges (50's/35's) 50 Bicycle Crunches Max Calorie Row / bike

Rest 5 Minutes

AMRAP 5:00 40 Walking Lunges (No Weight) 50 Flutter Kicks Max Calorie Row / bike

Shout out to Bill he has been coming just over a year. You can catch him at the noon class, and an occasional Saturday He has a great attitude and always has a smile on his face. Keep it Bill!


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Thursday 10/1

Conditioning Every 5:00 (5 sets) 20 Back Rack Lunges (75/55) 20 Hang Power Snatches (75/55) 20 Toes to Bar

Wednesday 9/30

Strength 4 rounds 10 Single arm DB Floor Press (each side) 10 Bent-over DB Row (knee and hand on bench or box) 10 Lateral DB Shoulder Raise Conditioning "Treat yo self" 4 rounds for Time: 400m run 40

Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

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