Thursday Feb 6th
Warm Up: 12 min emom 1)8 no push up burpees 2)12 Turkish Sit Ups with plate 3)18 Plank Jacks A)Rotate Every 90 Secs For 15 Mins- 5 sets...
Wednesday Feb 5th
Warm up: Every 90 secs x 3 sets: 1)10 Banded Clamshells / Side 2)15 Superman Snow Angels 2)15 DB Side Bends / Side A) Every 90 Seconds...
Tuesday Feb 4th
Warm up Rotate Every Minute For 12 Mins-3 Sets: 1: 12 KB Push Press 2: 12 KB Bent Over Rows 3: 20 mountain climbers 4: 5 Scapular YTA’s ...
Monday February 3rd
** reminder ** **no 9am Class Monday Feb 3rd ** Keasha will run open gym from 7:30-9am Warm up: Every 90 Seconds For 13:30 Minutes: 1:...
Saturday February 1st
Barbell: Warm up: Every 90 Seconds For 6 Minutes (4 Sets): 3 Wide Grip Behind The Neck Push Press 3 Snatch Balance 3 Overhead Squat ...
Friday January 31
Active recovery day 45 min amrap 500 m row 15 DB Weighted sit-ups 10, double KB single leg deadlifts/leg 15 /side med ball Russian...
Thursday January 30th
Warm up: every 90 Secs x 4 sets - 13:30 1: 8-10 Seated Arnold Presses 2: 10 Cuban Rotations + 10 Lateral Raises Wod: A) Rotate...
Wednesday January 29
Warm up: 2 Sets: 8-10 Banded Clamshell (Each Side) 20 Banded Pull Through A) alternate between 1 & 2 Every 2 Minutes For 16 Minutes (4...
Tuesday January 28th
Warm up Rotate Stations Every 90 Seconds For 12 Minutes (4 Sets): 1: 10 DB Deadlifts 2: 5 Broad Jumps + 5 Tall Vertical Jumps A)For...
Monday January 27th
Warm up: 12 min emom: 1: 10 Half Kneeling bottoms up KB Press /side 2: 10 Single Arm KB/DB Rows/Side A) Every 2 Minutes For 6 Minutes...