Wednesday, November 25, 2015

Bring a Friend & Family Today thru Friday and check our updated schedule on wodify!

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Starting next week, FamilyFit classes will be held on Mondays & Wednesdays. Come on in and give yourself a parenting break for fitness!


Keg Drill
Shoulder Ext. Rotation
Hip bridges x 10
Good Mornings x 10 with a barbell


Run 400m

Form a circle
Pushup plank everyone
Waterfall pushups- 1st person does 1, 2nd person does 1, back to 1st person they do 2, all the way around the cirlcle until you get to 5

Hold Bottom of Squat 1 min
10 Samson stretch


Bench Press 5 x 5

Notes: Set up with a partner to always spot each other. After a couple of warm up sets, continue up in weight over 5 sets aiming to finish around 80% of your 1RM. Newer athletes can use DB’s and practice a smooth steady tempo with a pause at the top and bottom of the movement.


50’ DB Front Rack Walking Lunges (50/35)
10 Burpees over DB’s
20 Alt DB Snatches (50/35)

Notes: Scale the DB weight to keep moving quickly for the full 10 min. Burpees do not need to be facing the DB’s, just jump over them. RX+ use KB’s (53/35) in replace of DB’s. Focus on keeping chest up during each lunge allowing you to breathe and use legs more and back less. Burpees will be lateral to DB/KB and finish the movement with a jump over the weight. Snatches will start from the ground unless bottom midline position is compromised then go from the hang.

Cool Down

Super rack stretch
10 Wtd reverse snow angels
Foam Roll Lats

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