Wednesday 11/13/19

Wednesday 11/13/19

Warmup 0:00 – 12:00 Super Dynamic Warmup Instructor Mobility (emphasis on hip opening) 12:00 – 25:00 Sumo Deadlift prep: 3x 15 Stretch Band Pull-aparts 5/5 Single Arm Swings 5 Depth Jumps (explosive hip extension prep) L2-4 – step forward off a low...
Tuesday 11/12/19

Tuesday 11/12/19

Warmup 0:00 – 10:00 Instructor Jump Rope Instructor Mobility 10:00 – 20:00 Steel Mace Warmup Slow, controlled movement Alternate with a Partner 3x through on each side, then switch with your partner (go back and forth until you have each done 3 sets)...
Monday 11/11/19

Monday 11/11/19

Warmup 0:00 – 12:00 Super Dynamic Warmup Instructor Mobility 12:00 – 25:00 Pressing prep: Partner Med Ball Chest Pass Kettlebell Single Arm Row Depth Jumps L2-4 – step forward off a low box, and rebound up onto a taller box L1 – (same as above...
Saturday 11/9/19

Saturday 11/9/19

Warmup 0:00 – 20:00 Speed Ladder Mobility Work Partner Med Ball Drills Conditioning 20:00 – 30:00 Workout movement prep 30:00 – 55:00 “Natasha and Boris” All Levels 25 Minutes AMRAP In teams of two, with only one person working at a time:...
Friday 11/8/19

Friday 11/8/19

Warmup 0:00 – 12:00 Super Dynamic Warmup Instructor Mobility 12:00 – 25:00 Front Squat prep: 3x 5/5 Goblet Russian Step-Ups 5/5 Single Leg Glute Bridge (keep other leg pointing straight up at ceiling, hold each rep for three seconds, try to make your...
Thursday 11/7/19

Thursday 11/7/19

Warmup 0:00 – 15:00 Run to Sessions 2x Instructor Mobility 15:00 – 25:00 Steel Mace Warmup Slow, controlled movement Alternate with a Partner 1x through on each side, then switch with your partner (go back and forth until you have each done 3 sets)...
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