Tuesday 9.22.20

"Culture Eats Strategy For Breakfast."

Pre-Class:

1:00 Front Rack Stretch

1:00 Couch Stretch Each Side

1:00 Pigeon Stretch Each Side

Warm Up:

EMOM x 8

1) 15/12 Cal Row

2) 10 Cossack Squats

3) 20 Reverse Lunges

4) 5 Push Ups + 5 Pull Ups

Build To A Heavy 3 Rep Power Clean

EMOM x 5: 3 Reps At That Weight

21-15-9

Power Cleans (95/65)

Hand Release Push Ups

Then

21-15-9

Push Press (95/65)

Toes To Bar

Monday 9.21.20

"Remember there's no such thing as a small act of kindness. Every act creates a ripple with no logical end."

Pre-Class:

1:00 Each Side Banded Tricep Stretch

1:00 Each Side Hamstring Pull Downs

1:00 Butterfly Stretch

Warm Up:

AMRAP 8

5 Inchworm To Push Ups

5 Pausing Air Squats (3 Seconds)

10 PVC Pass-Thrus

200m Row

10 Rounds:

10 Wall Balls

1 Lap Run

6 Sets:

1 Pausing Front Squat (1 Second)

1 Front Squat

Saturday 9.19.20

Pre-Class:

1:00 Barbell Thoracic Opener

:30 Handstand Hold

1:00 Pigeon Pose Per Side

:30 Hollow Hold

:30 Arch (Superman) Hold

Warm Up:

3 Rounds:

10 Rhomboid Pulls

10 Sit Ups

10 Walking Lunges

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 300/250 Meter Row

Station 2 – 30/20 Push-Ups

Station 3 – 20 Dumbbell Push Press

Station 4 – 25/15 Calories of Assault Bike

Station 5 – Rest