Warmup 0:00 - 10:00 Speed Ladder 10:00 - 20:00 Instructor Mobility/Flow 20:00 - 30:00 Workout Prep -practice the unfamiliar movements (especially landmine and sledgehammer) Conditioning 30:00 - 60:00 "Consanguinity" 5…

Warmup 0:00 - 15:00 Animal Mobility 15:00 - 20:00 Strength explanation/prep Strength 25 minutes (20:00 - 45:00) TEMPO SQUATS: 42X1 Spend FOUR seconds lowering down to the bottom, hold for…

Warmup 0:00 - 10:00 Speed Ladder 10:00 - 20:00 Instructor Mobility/Flow 20:00 - 30:00 Workout movement prep Conditioning 30:00 - 55:00 “Sovereign" With a partner: One person will run 200…

Love seeing everyone's workout on the 'gram! Friday Fun/What I'm Reading: Why I Take All My First Dates to Olive Garden "I myself am having dinner with a complete stranger…

Warmup 0:00 - 15:00 Run to Sessions 2x Instructor Mobility 15:00 - 25:00 Kettlebell/Dumbbell Snatch Technique review 25:00 - 30:00 Workout Prep Conditioning 30:00 - 60:00 "Plastipella" Levels 2-4 5x…

Warmup 0:00 - 5:00 Instructor led Jump Rope warmup 5:00 - 15:00 Instructor Mobility 15:00 - 20:00 Strength explanation/prep Strength 25 minutes (20:00 - 45:00) TEMPO PRESS: 42X1 Spend FOUR…

Warmup 0:00 - 20:00 Run to Sessions 2x Instructor Mobility 20:00 - 30:00 Workout Explanation Toes to Bar, Double Under practice Conditioning "Matriculation" E6MOM 30 Minutes (5 rounds) Levels 3/4…

The Tempo Training Program starts today. There are several variables that can be manipulated for a strength training regimen--sets, reps, load, and tempo. Tempo training involves controlling the speed of…

Holiday Schedule No Kickboxing class today. Easter Sunday - Gym is closed. Warmup 0:00 - 10:00 Speed Ladder 10:00 - 20:00 Instructor Mobility/Flow 20:00 - 30:00 Workout Prep -practice the…