I am travelling this week and there is a reduced schedule. Please make sure you are signed up through Vagaro!
Monday, February 24th- Hinge/Single Leg With Coach Ella
A1. Suitcase Step-up to Balance
5x8/leg
A2. Tempo Pull-ups
5x3 @51x2
B. 12 min AMRAP:
1-2-3…
Burpee box jumps
American KB swings
Tuesday, February 25th
STUDIO IS CLOSED TODAY- THERE IS NO OPEN GYM AND NO 12PM CLASS
Wednesday, February 26th- Endurance With Coach Nate
10 min AMRAP:
15/12 cal Row
10 Dual Hand KB Squat Clean (1 kb)
-Rest 2min-
10 min AMRAP:
12 Burpees
12 Single Arm KB Thruster (6/arm)
-Rest 2min-
10 min AMRAP
50 DUs or lateral jumps over a hurdle
16 Alt Single Arm KB Swing
Thursday, February 27th
STUDIO IS CLOSED TODAY- THERE IS NO OPEN GYM AND NO 12PM CLASS
Friday, February 28th- Back Squat Cycle Day 7
THERE IS NO 9AM CLASS TODAY
6am, 7am, 8am will be with Coach Ella
12pm will be with Coach Cole
A. Back Squat
5x5
*compare to 2/19/25
B. 3x4 min EMOM:
M1: Devils press (alternating arms)
M2: Side plank hip taps (30s/side)
M3: MB toe taps
M4: MB Russian twists
Saturday, March 1st- PUMP and Endurance with Coach Lucy
THERE IS NO OLYMPIC LIFTING OR MOBILITY/STABILITY TODAY
9am PUMP
A1. Strict Press
5x8
A2. Pendlay Row
5x8
B1. Dual DB bench press
3x12
B2. Ring row
3x8
C1. Seated curl
3x8
C2. Seated hammer curl
3x8
C3. DB skull crushers
3x12
D. Barbell forearm twisters
3 each direction
10am Endurance
For Time:
500/400m row or 500/400m ski or 30 cal bike or 100 double unders
4 Rounds:
8 plate G2O
8 tuck-ups
4 push-ups
500/400m row or 500/400m ski or 30 cal bike or 100 double unders
3 Rounds:
8 plate G2O
8 tuck-ups
4 push-ups
500/400m row or 500/400m ski or 30 cal bike or 100 double unders
2 Rounds:
8 plate G2O
8 tuck-ups
4 push-ups
500/400m row or 500/400m ski or 30 cal bike or 100 double unders
1 Round:
8 plate G2O
8 tuck-ups
4 push-ups
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