News

WARM-UP
1:00 Cardio Choice into…
EMOM x 4 MINUTES
10 Single DB Russian Swing + Max Sit-ups

STRENGTH
4 SETS ON A 12:00 CLOCK
3/3 Slow DB Turkish Get-Ups

WORKOUT
ON A 4:00 RUNNING CLOCK…
20 Hand Release Push-ups
30 Single DB Swings
75 Double Unders
-1:00 Rest

ON A 6:00 RUNNING CLOCK…
40 Hand Release Push-ups
50 Single DB Swings
100 Double Unders
-1:00 Rest

ON AN 8:00 RUNNING CLOCK…
60 Hand Release Push-ups
70 Single DB Swings
125 Double Unders

FINISHER
AMRAP x 5 MINUTES
20 Slow Deadbugs
20 Russian Twists*
*1 Rep = L + R

MOBILITY

WARM-UP
2:00 Cardio Choice into…
AMRAP x 3 MINUTES
3/3 SA DB Deadlift
3/3 SA DB Upright Row
3 Up-Downs
3 Burpees

STRENGTH
E2MOM x 12 MINUTES
12 DB Hang Clusters

WORKOUT
4 SETS FOR MAX REPS
1:00 – Alt. DB Power Cleans
1:00 – Single DB Floor Press*
1:00 – Single DB Flutter Kicks**
*:30 on L-Side / :30 on R-Side
**Hold DB at extension above chest
-1:00 Rest b/t Sets-

MOBILITY

WARM-UP
1:00 Cardio Choice into…
EMOM x 4 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – :45 Single DB Front Squats*
*Hold DB Across Chest

BODYWEIGHT PUMP
EMOM x 8 MINUTES
MIN 1 – 12 Tuck-ups + Max Tuck Hold
MIN 2 – 12 Up-Downs + Max Push-up Plank Hold

FULL-BODY SWEAT WORKOUT
AMRAP x 22 MINUTES
20 DBL DB Up-Down
1:00 Plank Hold
20 DB Glute Bridge-Ups
1:00 Glute Bridge Hold
20 DB Slides
1:00 Squat Hold

FINISHER
EMOM x 5 MINUTES
12 Weighted Sit-Ups*
*Hold DB across chest

MOBILITY

WARM-UP
1:00 Cardio Choice into…
EMOM x 2 MINUTES
:30 Single Unders
:30 Up-Downs
into…
EMOM x 2 MINUTES
:30 Single Unders
:30 Burpees

STRENGTH
5 SETS ON A 15:00 CLOCK
10 Slow DB Forward Raises
10 Slow Arnold Presses
10 Seesaw Bent Over Rows*
*1 Rep of Seesaw Row = L Row + R Row

WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 DB Sumo Deadlift High Pulls
MIN 2 – :50 Alt. DB Rolling Tricep Extensions
MIN 3 – :50 Mountain Climbers

MOBILITY

WARM-UP
1:00 Cardio Choice into…
AMRAP x 4 MINUTES
10 SA Russian DB Swing (R)
10 SA Russian DB Swing (L)
5/5 Single DB Deadlift

STRENGTH
3 SETS FOR MAX REPS
1:00 – DB Sumo Deadlift
1:00 – Tuck-Ups
1:00 – Wall Sit
-No Additional Rest b/t Sets-

WORKOUT
E2MOM x 10 MINUTES
10 Tuck Jumps
20 DB Hang Power Cleans
50 Double Unders
-Rest 2:00-
E2MOM x 10 MINUTES
10 Tuck Jumps
20 Alt. DB Snatch
50 Double Unders

FINISHER
5 SETS
(:40 ON/ :20 OFF) “Long” Plank*
*In the Long Plank, place you arms as far out in front of you as you can while maintaining an active hold.
Then… MOBILITY

WARM-UP
2:00 Cardio Choice into…
3 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – DB Alt. Snatch
*Both movements = 1 Set

STRENGTH
6 SETS ON A 15:00 CLOCK
12 DB Suitcase Shrugs
12 DB Strict Press
12 Single DB Front Raise

WORKOUT
3 SETS FOR MAX REPS
1:30 – DB Floor Press
1:30 – DB Renegade Row
1:30 – Hollow Rocks
-1:30 Rest b/t Sets-

MOBILITY

WARM-UP
1:00 Cardio Choice into…
EMOM x 4 MINUTES
8 Goblet Lunges +
8 Single DB Strict Press

BODYWEIGHT PUMP
AMRAP x 5 MINUTES
10 Alt. Bicycle Crunches
10 Glute Bridge-Ups
10 Leg Lifts

FULL-BODY SWEAT WORKOUT
EMOM x 8 MINUTES
MIN 1 – Cardio Choice
MIN 2 – AMRAP of 4 Single DB Deadlift + 4 Single DB Curls + 4 Single DB Push Press

-Rest 2:00-

AMRAP x 12 MINUTES
12 Up-Down + Tall Jump
12 Crossbody Mountain Climbers*
24 Plank Shoulder Taps
*1 Rep = L + R

FINISHER + NCMOBILITY
AMRAP x 5 MINUTES
7 DB Around the World (L)
7 DB Around the World (R)
14 Standing Skull Crushers
then… MOBILITY

WARM-UP
1:00 Cardio Choice into…
AMRAP x 4 MINUTES
30 Mountain Climbers
20 Bicycle Crunches
10 Lateral Jumps Over DB
5 Up-Downs

PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
12 DB Chest Flys (:02 Pause at Top)
12 DB Upright Rows (:02 Pause at Top)

PUSH x PULL WORKOUT
AMRAP x 12 MINUTES
24 DB Alt. Hang Snatch
24 Alt. Jumping Lunges
24 Sit-Ups

MOBILITY

WARM-UP
2:00 Cardio Choice into…
EMOM x 3 MINUTES 20 Jumping Jacks + 20 DB Toe Taps

STRENGTH
EMOM x 12 MINUTES
MIN 1 – :45 Slow DB Front Squats
MIN 2 – :45 Slow DB Romanian Deadlift
MIN 3 – :45 Tuck Hold (Score is Weight)

WORKOUT
EMOM x 8 MINUTES
MIN 1 – Max DB Squat Clean
MIN 2 – Max Double Unders
-Rest 2:00-
EMOM x 8 MINUTES
MIN 1 – Max Burpee Over DBs
MIN 2 – Max Squat Hold (Score is Reps)

FINISHER
AMRAP x 5 MINUTES
:30 Plank Hold
25 Plank Rotations

We are finally open!

Extra precautions are practiced to ensure everybody’s safety.

We look forward to seeing everybody back at it!