Hi everyone, we’re having a couple changes to the schedule this week because a few (half) of us are away. Wednesday evening classes will be cancelled and Tuesday 9:45 will be changing to 8:45.
We’re back to full programming with all 3 – Foundation, Building and Being – options back on the board. That makes for some long workouts if you want to do all three, so some prioritizing may be in order. Feel free to tell your coach what your goals are, or what you most want to become better at, and they will help you choose what to do if you’re limited for time.
Monday
Foundation: Push ups, Rowing, Ext Rotation, Powell Raise, Sled Drag
Building: Push Press
Being: Kipping Pull ups, Box Jumps, DU’s
Tuesday
Foundation: Bike, Step-ups, Jefferson Curl, Hip Flexor Raise, Couch Stretch
Building: Hi Hang Pwr Snatch + Sn Deadlift or Back Sq
Being: Burpees, Rowing
Wednesday – Stretch and Mobility *new*
Thursday
Foundation: Running, Shoulder Press, Chin ups, Sled Drag, 90/90 stretch
Building: Push Press
Being: MU’s, DU’s
Friday
Foundation: Split Squat, Tib raise, Back Extension, Tuck ups, Farmers Walk or Rowing
Building: Hi Hang Pwr Clean, Cln Deadlift or Back Squat
Saturday
Conditioning: Partner Workout: WB, KBS, Burpees, Sled
Lifting: Snatch, CJ
Being: Add Handstand work to either Lifting or Conditioning