Wednesday, June 10, 2015

Check out one of our Specialty Classes this week:  Swim, FightFit, FastFit, VBC or Beach workout!

FightFit with Alex Causey on Thursday nights at MDR!


Posterior chain flossing, 2 minutes
Fire Hydrants, 10 each direction
10 PVC Dislocates
Samson stretch, 30 seconds each
Lat Activations, 10 each variation

“Track” Warmup

Line up and perform 100′ for each of the following:
Toe Touches
Butt Kickers
High Knees
High Skips
Carioca leaning left
Carioca leaning right
Bear Crawl with straight legs


Deadlift –  take 15-20 minutes to warm up and complete sets of 3 reps at 60 %, 5 reps at 75%, 3 reps at 85% and  1 + reps at 95%.

Notes: Please make sure on the last set you complete as many reps as you can (safely at 90 percent). Make sure you maintain proper form and posture on Deadlifts to protect your back. Do not allow back to round. Remember technique is the key so please keep light if you are new to Deadlifts. You may also use Kettlebells or Dumbbells for those that need it scaled down.


10min AMRAP
5 DB Snatches (per arm)
5 Burpees (jumps to pull up rig)
15 DB Sit Ups

Notes: The Rx weight for the DB Snatches are 35/20lbs and the RX+ weight is 50/35lbs. If both of those weights are too heavy please scale down accordingly. On the Burpees instead of jumping and clapping you will jump and touch a pull up bar. Use same dumbbell for the sit ups.

Cool Down

Plow stretch x 2 minutes
Straddle stretch x 2 minutes
Wall Extensions x 15 reps
Sampson Stretch x 1 minute each
Pigeon Stretch x 1 minute each

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