Monday: 10/22
Mobility Series: 5 Minutes
Stations: All Together
Station 1:
12 Minute Tempo Unilateral Strength: 3/1/1/0 –
Monday: 10/22
Mobility Series: 5 Minutes
Stations: All Together
Station 1:
12 Minute Tempo Unilateral Strength: 3/1/1/0 –
Saturday 10/20
HIIT: 3×9 minute Circuits 45:15 clock. Complete each circuit 3 times. 90 sec rest between circuits.
Circuit 1:
Sumo Inchworm Shoulder Taps
Alternating KB Clean and Press: R:(40+/30+),W:(30+/25+),B:(20+/15+)
Squat Jumps B: Squats
Friday: 10/19
Stealers Wheel: Aka – Stuck in The Middle With You
3 Rounds:
6 Stations – 1 Minute Work at Each Station
:15 Second Rest Transition between Stations
1 Minute Rest between Rounds
Thursday: 10/18
Mobility Series: 5 Minutes
12 Minute Tempo Strength: 4/2/4/0 –
Wednesday: 10/17
Mobility Series: 5 Minutes
HIIT: 4 Rounds :45 on :15 Rest
with 1 min BTWN RNDS
1.Goblet Step Back Lunge R:(53+/45+) W:(45+/35+) B:(25+/20+)
2.Lateral Band Raises
3.1KB Straight Leg Deadlift R:(60+/53+) W:(45+/40+) B:(35+/30+)
4.Band Pull Aparts
5.KB Headcutters R:(45+/40+) W:(35+/30+) B:(20+/15+)
6.
Tuesday: 10/16
2×16 Min Partner Stations:
Partner Rowing Station:
6 Total Intervals (3 each)
2:00 Minute Row: Goal is Maintain your 2K Pace
Monday: 10/15
Mobility Series: 5 Minutes
Melissa Neff Camper Named: 30 Min AMRAP “Neffer Enough Burpees”
AKA.
Monday: 10/15
Mobility Series: 5 Minutes
Melissa Neff Camper Named: 30 Min AMRAP “Neffer Enough Burpees”
AKA.
Hey team,
Happy Friday! And a big high-five to the newbies that joined us on Monday. Every Friday you’ll get an email from me with all the happenings of the gym for the week.
This week,
