Please note: Jeremy’s 5:30 spin class is not cancelled and will the only class that we will offer Wednesday evening. We apologize for the inconvenience and will be back to our regular schedule on Thursday. Thanks for your understanding!
FITNESS EXPRESS
Complete as many rounds and reps as possible in 18 mintues of:
10 Dips
15 Kettlebell Swings
20 Box Step-Ups with Dumbbells
FITNESS
Complete as many rounds and reps as possible in 18 mintues of:
10 Ring or Stationary Dips
15 Kettlebell Swings
20 Box Step-Ups with Dumbbells
“Mamba”
Complete as many rounds and reps as possible in 18 minutes of:
5 Ring Muscle-Ups
8 Power Cleans (185/125 lbs)
24 Box Jumps (30″/24″)
A. Accumulate 15-20 Freestanding Kick-Ups to Handstand
(hold for 1 second in the handstand, but goal is to get comfortable finding balance point)
followed by…
Three sets of:
30 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk, cartwheel or backward handstand walk.
followed by…
Five sets of:
Wall-to-Freestanding Handstand Hold x Max Hold
Rest as needed
*Place your hands close to the wall on the floor, kick up, and then use your fingers and body positioning to pull away from the wall into a freestanding handstand hold.
B. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
C. “Mamba”
Complete as many rounds and reps as possible in 18 minutes of:
5 Ring Muscle-Ups
8 Power Cleans (185/125 lbs)
24 Box Jumps (30″/24″)
D. Three sets of:
Glute Ham Raises x 6-8 reps @2011
Rest as needed