CYCLE NOTES: Again today, posture is the key. Effective split squats and sumo deadlifts challenge our ability to keep as vertical as possible to access the strongest links in the posterior chain. Long sets of snatches and steps built antirational strength.
STRENGTH:
Lower Body Superset
4x
A. 10/10 Bulgarian Split Squats
B. 10 Sumo Deadlifts
WORKOUT:
24-20-16-12-8-8
Step-Ups
Alternating Db Snatches
RECOVERY:
Foam roll glutes
Legs up wall
CYCLE NOTES: We continue to build muscular endurance this week. Today, we do that by making a lot of demands on trunk stability and power. The strength portion of this workout should focus on length & height. The conditioning requires efficient vertical power alternating with long limbs and spine to move quickly and painlessly through the v-ups. In other words, posture is everything. Athletes should choose weights that challenge their ability to stay tall, while avoiding shoulder fatigue.
STRENGTH:
Upper-Body Superset
4x
A. 10/10 Dumbbell Z Press
B. 5 Weighted Ring Pull-Ups
WORKOUT:
24-20-16-12-8-4
Alternating 1-Arm Hang Cleans
Alternating V-Ups
9:30 – 10:30am: HIIT BOOTCAMP
9:30 – 10:30am: OPEN GYM
10:00 – 10:45am: KidsFit
10:30 – 11:30am: OPEN GYM
10:45 – 11:30am: HardCORE
10:45 – 11:30am: YouthFit
WORKOUT:
SWINGING PARTNER AMRAP ANNIE
30:00 AMRAP 10-20-30-40-50-etc
Double Unders
Sit-Ups
Kettlebell Swings
Partition as needed
STRENGTH:
3-4x 40m/each
A. Sled Push
B. Sandbag Carry
C. Rest ~2:00
WORKOUT:
3 Rounds for time of:
200m Run
15 Front Squats
6am and 7am OPEN GYM
9:00am – 10:30am OPEN GYM
12:00pm – 1:00pm GYMNASTICS
4:30pm – 5:15pm YOUTHFIT
4:30pm – 5:30pm OPEN GYM
5:30pm – 6:30pm HIIT BOOTCAMP
5:30pm – 6:30pm YOGA MOBILITY
STRENGTH:
Upper-Body Superset
4x
A. 10/10 Dumbbell Z Press
B. 5 Weighted Ring Pull-Ups
WORKOUT:
12:00 Ascending AMREP
2-4-6-8-10-etc
Pushups
Gorilla Rows (1/1-2/2-3/3-etc)
STRENGTH:
Lower Body Superset
4x
A. 10/10 Bulgarian Split Squats
B. 10 Sumo Deadlifts
WORKOUT:
Alternating LONG Tabata (10x :45/:15)
A. Dumbbell Thrusters (Heavy)
B. Step-Ups
9:30 – 10:30am: HIIT BOOTCAMP
9:30 – 10:30am: OPEN GYM
10:00 – 10:45am: KidsFit
10:30 – 11:30am: OPEN GYM
10:45 – 11:30am: HardCORE
10:45 – 11:30am: YouthFit
Enter your details below and we'd be happy to show you our rates and explain them in detail!
