Search

"Bread today is better than cake tomorrow."


Pre-Class:

1:00 Banded Cross Body Stretch Each Side

1:00 Spiderman Each Side

1:00 Accumulated Squat Hold


Warm Up:

3 Rounds

10 Cal Row

10 Cossack Squats

:30 Jump Rope


Hang Power Snatch Technique & Building Weight


AMRAP 12:

25 Double Unders

9 Toes To Bar

25 Double Unders

9 Hang Power Snatches

"Failure is not an option. Neither is success."


Pre-Class:

2 Rounds

2:00 Cardio

1:00 Barbell Ankle Stretch

1:00 Wrist Stretch


Warm Up:

2 Rounds

1:00 Cardio

15 Glute Bridges

1:00 Cardio

15 Glute Bridge Walks


Build To A Heavy Power Clean


\21-15-9

Calories

Power Cleans (135/95)

Burpee Box Jump Overs


Extra Credit:

3 Rounds:

10 Bench Press

10 Bent Over Rows

"Your obsessions become your possessions."


Warm Up:

1:00 Couch Stretch On Each Side

1:00 Butterfly

1:00 Pike Stretch

1:00 Straddle Stretch


Every 10 minutes, for 30 minutes:

600 Meter Row

30 Dumbbell Snatches

30 Deficit Push Ups

30/20 Calories of Assault Bike


Post Class:

3:00 Straddle

3:00 Kneeling Split

3:00 GHD Traction

4390 Westroads Dr Suite D
West Palm Beach, FL 33407
(561)-444-3841
PALM BEACH ATHLETIC COMPLEX.png
PALM BEACH ATHLETIC COMPLEX.png