For 20 minutes of:
- 5 Barbell Clean-Squat & Press
- 5 Burpees
- 4 Box Jumps
- 5 Judo Push-ups
- 6 Mtn. Climbers (r+l=1)
For 20 minutes of:
We are closed due to the STORM. Stay safe and indoors.
This is a 35 second work / 20 second recovery for 5 rounds Non-Stop circuit.
Suicide push-ups are the reverse of the suicide reclines. Just set up the push-up band at a lower degree on the rig.
***Please bring with you a change of sneakers. We want to keep the training floor dry for your safety. Please Comply.
21, 18, 15, 12, 9, 6, 3 reps for time of
Here come the Triplets
6 minutes at each triplet doing 40 second intervals continuously. Go from one movement to the next without stopping.
Take 1:00 rest between each triplet.
Band Spreaders – Take a superband step on one end with feet at shoulder width. On the other end grab band at shoulder width with arms extended forward. Stretch the band out and in for the allotted time while keeping the arms out front.
This is a 20 work / 20 recovery for 6 rounds with 1:30 minute rest after 3 rounds.
*Transformer db squats are performed by doing a front db raise while in transitioning to the squat then pulling the db’s toward the chest and out and then standing with arms at side.
**Sled push-offs are performed by pushing the sled away from you and repeating till the time expires.
***Suicide Reclines are performed with the wide super bands that are spread across the rig tightly and then grabbed and done strictly without any momentum created by the band.
15 second work / 5 second recovery (lying on the ground) for 16 cycles of:
Let’s Do It
Complete as many rounds as possible in 22 minutes of:
This is a 40 second work / 20 second recovery for 4 rounds with a 1 minute rest every 2 rounds
*** The goblet squat will be performed with holding the kb at chest height, lower yourself into a squat and then push the kb away from your chest.
***On the AirDynes, if you are a beginner, sprint aggressively for 15 seconds pause for 10 seconds and sprint for the remaining time.
*** On the walkouts, place hands on the ground in a bent position, walkout go into a plank climber and walk back up to the bent over position, repeat. Do not take the hands off the floor.
This is a 40 second work / 15 second recovery for 5 rounds with a 1 minute rest in between
On the dumbbell zombie crawl, you will be on the turf, you will lift the bell, pull and drag the feet forward, toes up so you don’t ruin your sneakers, with each hand walk.