I am traveling this week and there is a reduced schedule- please make sure you are signed up for classes through Vagaro
Monday, March 3rd- Overhead With Coach Ella
A. Push Press
5x5
*compare to 2/3/25
B. For Time:
100 dual db thrusters
*EMOM 3 burpees
*workout starts with burpees
Tuesday, March 4th
STUDIO IS CLOSED TODAY- THERE IS NO OPEN GYM OR 12PM CLASS
Wednesday, March 5th- Hinge/Single Leg With Coach Nate
A1. Back Rack Reverse Lunges
5x10 (5/leg)
A2. Elevator Pull-ups
5x3
B. For Time:
15-12-9-6-3
Box Jumps
DB Power Cleans
V-ups
Thursday, March 6th
STUDIO IS CLOSED TODAY- THERE IS NO OPEN GYM OR 12PM CLASS
Friday, March 7th- Endurance
There is no 9am class today
6am, 7am, and 8am will be with Coach Ella
12pm will be with Coach Cole
30 min AMRAP
100 cal row
80 med ball clean wall ball
60 med ball OH sit-ups
40 pull-ups
20 shrimp squats
Saturday, March 8th- PUMP and Endurance with Coach Lucy
There is no Olympic Lifting or Mobility/Stability today
9am PUMP
A1. Dual DB Bench Press 3x10
A2. Chest Flies 3x10
A3. Weighted Push-ups 3x10
B1. Pull-up 3x8
B2. Bench Supported SA Row 3x8/arm
B3. Seated Rear Delt Flies 3x12
C1. Concentration Curl 3x12/arm
C2. SA Kickbacks 3x12/arm
D. Pinch Grip Plate Hold
*accumulate 2 min
10am Endurance
For Time
2x:
3 minutes work, 1 minute rest
A:
8 Ring Rows
2 Beast makers
B:
8 KB snatches (4/side)
2 Wall Walks
C:
16 Suitcase Jumping Lunges (8/side)
4 Push Ups
D:
16 Plate OH reverse lunges (8/side)
4 Cal Bike or 10 cal ski
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