Warmup Jump rope 2 minutes PVC Shoulder mobility 3 rounds On both sides: 20 yard kettlebell waiter walk 5 Kettlebell overhead squats Then: 5 Dead hang pullups 10 Plank walkups…

Ivy takes the 6PM class through the snatch progressions. Warmup Run around the long block Foam roll legs Hip flexor stretch then: 10 kettlebell Turkish getups, alternate sides Skill Gymnastic…

Working the flying triangle submission on the climbing ropes. Warmup Dynamic athletic warmup (2 laps of each movement) 3 rounds 10 RKC hardstyle kettlebell swings 10 GHD situps 10 Medicine…

Warmup Run around the long block, then: 3 Rounds 10 Face the wall squats 10 Pushups 5 Barbell Bulgarian Split squats per leg 5 Kettlebell Floor press per arm 10…

Monday 7/25/11 Warmup 3 rounds PVC Shoulder Mobility 10 kettlebell power swings (increase weight each round) 1 minute Supine squat against the wall 10 cossack stretch Power 1RM Snatch Conditioning…

Saturday 7/23/11 Warmup 3x 20 Step-ups per leg 10 Sumo-deadlift high pull 10 Down dog pushups Coordination/Accuracy/Power Partner medicine ball drills: 10 minutes Soccer throw-in Strongman keg toss Muay thai…

Friday 7/22/11 New kick shields, focus mitts, and heavy bags have arrived! All members are welcome to try Krav Maga class on Mondays and Wednesdays at 7pm. Warmup 4 rounds…

Thursday 7/21/11 The Marietta High School soccer field is 110 meters long. Somewhere around 80-90 meters into the power wheel crawl, your arms become cold and numb, and it is…

Wednesday 7/20/11 The birddog exercise reinforces proper lumbar stabilization and abdominal anti-rotation during upper and lower extremity movement. Birddogs can be incorporated into a functional warmup or performed throughout the…

Tuesday 7/19/11 Warmup 10 Kettlebell power swings 5 Kettlebell single leg deadlifts per leg 10 GHD situps Strength 5x4 Deadlift (75%) Skill 1-arm pushup Conditioning 10 minutes AMRAP 5 Knees-to-elbows…