Search

"Semper Fidelis."


Pre-Class:

1:00 Frog Stretch

1:00 Banded Hamstring Stretch Each Side

1:00 Calf Stretch Each Side


Warm Up:

3 Rounds

500m Bike

250m Row

1 Lap Run


In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:

12/9 Calories of Rowing

9 Deadlifts (155/105 lbs)

6 Hang Power Cleans (155/105 lbs)




"Build before you have to."


Pre-Class:

1:00 Foam Roll Lats

1:00 Banded Shoulder Distraction Each Side

1:00 Wrist Stretches

1:00 Couch Stretch Each Side


Warm Up:

3 Rounds

15 Cals Bike @ Low Intensity

:30 Ankle Dorsiflexion Each Side

20 Sit Ups

10 Empty Bar Thrusters


3 Rounds:

5 Strict Handstand Push Ups (10 Z-Presses)

5 Strict Pull Ups (10 Banded Pull Ups)


5 Rounds:

18 Wall Balls

16 Dumbbell Snatches

14 Box Jumps

12 Toes To Bar






"It's not how much we give, but how much love we put into our giving."


Warm Up:

1 Lap Run + 10 Roll Outs

1 Lap Run + 20 Good Mornings

1 Lap Run + 20 GHD Sit Ups

1 Lap Run + 20 Straight-Legged Deadlifts

1 Lap Run + 20 Front Squats


Build To A Heavy Deadlift


3 Rounds:

500m Row

9 Handstand Push Ups

12 Bodyweight Deadlifts

15 Box Jumps


Then


Three sets of:

Single-Leg Deadlifts x 8 Reps Each Side

Rest 60 seconds

Barbell Glute Bridges 8 reps

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

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