7/1/2014 Training

1. Warmup

2. Turkish Get ups. 4 sets of 4.

3. 8 minute AMRAP
DB push press 600/400
AB Mat sit ups 20

4. Cool down.

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6/30/2014 Training

Note: Friday(4th of July) one class at 9am.

1. Warm up.

2. 3 NFT
10 leg swings
10 reverse hypers
10 calories AirDyne

3. A/B Progressions

4. 1 on/1off x 2
Wall Balls
KBS
Box Steps
Burpees

5. Walk/cool down

6/27/2014 Training

1. Warm up

2. 3 NFT
50 meter farmers walk
5 under/overs bench
10 leg swings

3. 10 minutes to establish a 3 rep max Deadlift

4. 15 minute AMRAP
200 run
20 sit ups
DB Bent Over Rows 500/400
10 hand release push ups

5. Walk cool down.

Note: no class Saturday.

6/26/2014 Training

1. Warm up

2. 3 NFT 10 reverse hypers, 10 calories airdyne, shoulder mobility.

3. 10 minutes to find 3 rep max Push Press from rack.

4. 10 minute ladder 10 air squats/200 run, 20 air squats/200 run, 30 air squats/200 run, etc

5. Walk cool down.

3 and 4 can be done in any order. 

Push Press tutorial