Molly Hitt

Happy Birthday Molly, Kenny & Allie!

May 15, 2020

BARBELL STRENGTH
3-3-3-3-3 Front squat or Overhead squat

BODYWEIGHT STRENGTH
 
4 times through:
10 Bicep curl
10 Strict press
10 Bent over row

CONDITIONING
2 times through:
AMRAP 4 minutes
6 Hand-release push ups
12 Pistols or goblet squats
Rest 1 minute
AMRAP 4 minutes
6 Alt 1-arm DB Snatch
12 Mountain climbers
Rest 1 minute 

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Join us for Birthday Bingo Bash on 5/29! Happy Birthday Sanket!

May 14, 2020

BARBELL STRENGTH
7-7-7 Deadlift
*Stay at same weight for all 3 sets

BODYWEIGHT STRENGTH
4 times through 30-seconds at each
V-up flutter kicks
Side plank hold (L)
Plank shoulder taps
Side plank hold (R)

CONDITIONING
EMOM 18 minutes:
7 DB Thrusters + 7 Burpees
*Adjust reps as needed to be able to complete all reps all 18 rounds

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New Vinyasa Flow: Binds & Back Bends! And Happy Birthday Kaitlin, Ryan & Matt!

May 13, 2020

BARBELL STRENGTH
Build to heavy for the day:
1 Power clean + Push Jerk
1 Squat clean + Split Jerk

BODYWEIGHT STRENGTH
 
4 times through
30-second handstand hold
30ft handstand walk
*Rest as needed between the hold & the walk, and between sets.

CONDITIONING
3 rounds:
800m run
50 Double unders
 
30 Power clean

INDUSTRIOUS LIVE CLASS WORKOUT
AMRAP 4 minutes x 4
30 Double unders
20 sit ups
20 flutter kicks
10 Bench dips
*Rest 1 minute between AMRAPs

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Happy Birthday Leo!

May 12, 2020

BARBELL STRENGTH
7-7-7 Back squat
*Stay at same weight for all 3 sets

BODYWEIGHT STRENGTH
 
3 times through:
10 Y’s, T’s, W’s
10 Hollow rock

CONDITIONING
AMRAP 5 minutes, then 4, then 3, then 2, then 1 minute:
No-equipment man makers
1 burpee + 2 push ups + 3 jumping squats
*rest 1 minute between AMRAP’s
*Score is total reps

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Happy Birthday Jack, Brian, Ryan, Kent & Alexi!

May 8, 2020

BARBELL STRENGTH
3 waves of 3-2-1 Clean & jerk

BODYWEIGHT STRENGTH
4 times through:
45-second Squat hold
45-second Forearm plank hold

CONDITIONING
5 rounds of 30 seconds at each:
Push press
Reverse lunge step
Plank hold
Hang squat clean
Lateral hops
Plank hold

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Happy Birthday Tom, Kendal & Jovy!

May 6, 2020

BARBELL STRENGTH
3 waves of 3-2-1 Snatch

BODYWEIGHT STRENGTH
5 times through:
10 Reverse fly
10 Inverted push ups
10 1-legged deadlift *per leg

CONDITIONING
5 rounds of max reps in 1 minute:
Jumping squat w/ quarter turn
Plank shoulder taps
Bicycle crunch

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