Please make sure to come in front door if your coming to the 12pm class please. Also Kids class will be going at 530p with Adult class this week possibly next week as well. We will keep everyone updated as construction progresses. Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.
1. Movement Prep/Activation and Increasing Heart Rate3:00 Machine (easy pace)-into-Burgener Warm-Up (Clean) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into-3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)* 5 minutes (This is strength prep)* 2-3 Times through * Athletes should focus on footwork and finishing their pull2. Strength PrepAthletes will be performing 2 squat clean and jerks every minute on the minute for 10 minutes. The weight selected should be between 70-80% and should stay the same across all sets. Athletes are allowed to drop the bar between reps and should work with a weight that is challenging but allows for consistent and efficient reps. This is not the time to go with a heavier weight if it results in form breakdown across the 10 minutes.3. Workout Prep2 sets:5/4 Calorie Row4 GHD’s (1st set Parallel, 2nd set Full GHD)
"Tow Mater"
Freedom (RX'd)For Time:30-25-20-15-10*Cal RowGHD Sit Ups (Or Stick Sit Ups)*Women’s cals: 24-20-16-12-8
IndependenceFor Time:24-20-16-12-8*Cal RowGHD SIt Ups + 6in RiserWomen’s cals: 20-16-12-10-6
LibertyFor Time:20-16-12-8-4Cal RowSit ups
Target time: 10-12 minutesTime cap: 15 minutes
1 min Seal Pose1 min Tricep Smash (each)1 min Foam roll glutes and IT band (each side)
Mayhem Ready: Spend Time in These Shapes