Saturday 7/20/19

Saturday 7/20/19

Warmup 0:00 – 12:00 Run to Sessions Instructor Mobility 12:00 – 24:00 Partner Warmup Drills 24:00 – 36:00 Workout movement prep Conditioning 36:00 – 60:00 24 minutes “Pressure Drop” In teams of two, 5 minutes at each station, 1...
Friday 7/19/19

Friday 7/19/19

Warmup 0:00 – 12:00 Super Dynamic Warmup Instructor Mobility 12:00 – 20:00 Deadlift Prep: Stretch band Hinge Single Kettlebell warmup reps Technique review Warmup sets Strength Levels 2-4 20:00 – 35:00 Deadlift Spend 15 minutes working up to a heavy...
Thursday 7/18/19

Thursday 7/18/19

Warmup 0:00 – 15:00 Instructor Led Jump Rope (5 minutes) Animal Mobility 15:00 – 25:00 Steel Mace Technique Practice: Neutral Stance Basic Steps 1-4 – forward lunge/reverse lunge/lateral lunge/crossback lunge (spine TALL throughout) Grip –...
Wednesday 7/17/19

Wednesday 7/17/19

Warmup 0:00 – 12:00 Super Dynamic Warmup Instructor Mobility 12:00 – 20:00 Overhead Prep: Stretch band muscle activation Single Kettlebell warmup reps Technique review Warmup sets Strength Levels 2-4 20:00 – 35:00 Overhead Press Spend 15 minutes...
Tuesday 7/16/19

Tuesday 7/16/19

Warmup 0:00 – 15:00 Run to Sessions 2x Animal Mobility 15:00 – 25:00 Steel Mace Technique Practice: Neutral Stance Basic Steps 1-4 – forward lunge/reverse lunge/lateral lunge/crossback lunge (spine TALL throughout) Grip – rip/crush/bend/snap...
X