Gymnastics Skill Building – Join Coach Amelia each Wednesday evening in October at 7:00 pm to build specific gymnastics skills that routinely appear in our conditioning and are part of EVERY level test. Attend all 4 or any single session you want. $20 discount if you attend the full series or $25 each. Sign up on MindBody or at the front desk.

Masters New You Challenge – Spots are filling up faster than ever! If you know a 50+ year old, lady or gentlemen, that might be interested in getting back into a fitness routine, have them contact us ASAP! The Challenge covers 18 group fitness classes, nutrition programming, and 24/7 access to coaching support.

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Level 0/1
3x
10 Swings
1/1 Getup – try to increase weight each set

Strength
30 minute limit

Levels 3/4

Back Squat
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 60%
1 x 3 at 70%
5 x 3 at 80%

Level 2

Back Squat
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 60%
2 x 3 at 70%
3 x 3 at 80%

Level 0/1

5x
5 Tempo Squats (3211: 3 seconds down, 2 second pause, 1 second up, 1 second reset at the top)
50 Plank Shoulder Taps (should take about 30 seconds)
10/10 Single leg Hip Bridge
10/10 Single Arm Swings
Rest

Conditioning
Burpee Challenge Prep

10 minutes
60 seconds AMRAP
60 seconds rest

L3/4 – must perform burpees under pull-up rig, jump up and touch the pull-up bar with both hands each rep