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Events & Classes for April 2021

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Calendar of Events

Calendar of Events
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28

Movement Monday: Pull / Grip

E.M.O.M. DAY (Every Minute on The Minute) 9min Power EMOM + 16min Strength EMOM + 6min Conditioning Finisher

Triple Run

Interval Training: March Madness Shake Up! – 4 x 7 Min. Rounds

Switch the Tempo

10 MIN. TEMPO Strength + 15Min. KB Complex

Double Up (the Classic)

Grounded Flight – 30 Min Partner Strength Workout: “I Go, You Go”

3 x 8 min EMOMs

INTERVAL TRAINING:  3 x 8 Min. Stations

Interval Training:  3 x 9 minute Circuits

4

Movement Monday: Hinge / Deadlift

Tabata Interval Training:  5 x 4 Min. Rounds + 6 Min. Finisher

Knock Out

STRENGTH ROUNDS:  30 Min to Complete Number of Rounds 

Total Body Burn 

E.M.O.M. DAY:  12 MIN. POWER + 16 MIN. STRENGTH  

Interval Training: Pick Your Poison –  3 x 8 Min. Stations

3-4-5 Rep Circuit 

Tabata Friday

“The 12 Step Ladder”:  25 Minute Time Cap

Interval Training: 5 x 5 Minute Rounds + Hip Mobility Starter

11

Movement Monday: Sprinting / Proprioception 

Contrast Training

3-Min Strength + Cardio AMRAPs

Interval Training: 4 x 6 Min. Rounds + Shoulder Prehab

The Interval Ladder

Tempo Strength + KB Iso Flow

KB Strong 

E.M.O.M Day – 30 Min. Stregnth & Power EMOM

2 x Movement Ladders 8-1  

30 Min. Partner Running Stations

Interval Training: 4 x 7 Min. EMOMs

18

Movement Monday: Overhead Stability / Strength and Mobility (24 min)

“Teamwork Makes the Dreamwork” – 20 Min Partner Ladder AMRAP + 6 Min EMOM Conditioning Finisher

Complete 6 / 5 or 4 Rounds

“For the Kid in All of Us” 30 Min AMRAP + Obstacle Course

MB Magic

“The Pow Pow”: 2 x 12 Min Stations + 5 Min Team Game!

Carries / Strength

“‘Nell No To Burpees” – 30 Min AMRAP

4 x 7 Min Rounds / 1 Min Rest between

Interval Training Tabata 4 x 6 Min Rounds + Glute Med Leg Lift Starter

Interval Training 6 x 3 Min Rounds + 3 Min Core Finisher

25

Movement Monday (Squat and Hip mobility)

MOTM – Sarah Satola! Constant Variant Workout

The Amazing Race

E.M.O.M: DAY:  9 Min POWER + 20 Min Strength

Animal Crossing 

Circuit Training: 5 x 5 Min Circuits:  1 Round Rowing + 4 Rounds BW Strength/Core

23 min Strength Ladder

Partner Strength Blocks “I Go, You Go”: 30 Minutes to Complete All Blocks 

Grippster

10 Min TEMPO Strength + 20 Min Tabata Mashup

Interval Training w/ Shoulder Prehab Starter

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Kirkwood = Red | O4W = Teal | All other events = Blue

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