Monday- June 19th

Weekly Group Warm-up

PVC Warm-up

Jumping Squats x 10

Floor Touches

Burpees x 10 (Reach to pull-up bar on the jump)

Quad Pulls

Mountain Climbers x 20

Open the Gate/Close the Gate x10 each side

Pigeon Stretch x 30sec. each side

Handstand Hold x 60sec. (accumulated)

*Strength/Accessory Work (pick one)

General Fitness

3 Rounds of:

1- Goblet Squats x 8-10reps (3sec. descent)

2- Negative Pull-ups x 6-8reps (NO bands)

3- Side Planks x 30-45sec. each side

rest 45 seconds between movements


4 sets of:

FRONT SQUAT x 3 reps @65-75% w/3 second descent

rest 20 seconds

Max UNBROKEN Double-Unders

rest 2-3 minutes


10min. AMRAP

5 Hang Cleans (135/95)

10 Front Squats

15 Burpees (plate-facing)

-*Face the plate, do a burpee then jump or step OVER the plate. (You may also step or jump ON the plate and step or jump off.)


Foam Roll

Stretch and hold for 60 seconds each: hamstrings, quads, groin


Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square