Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL (Per side) 2×5 Pushups Then: 5x (Per side) Skaters Lunge with landmine 15m Seated Sled/KB pull X5 Rounds, rest 1 minute between rounds Then: 10x Weighted situp/GHD 10x Kayaker 10x Pushups 10x Clanks (Per side) X4 Rounds, rest as needed […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 Tuck Jumps, or work up in size of box Then: 5x Box Jumps 10x Ball Slams X5 Rounds, rest 1 minute in between rounds Then: 8x Pullovers 10x Windshield Wipers (Legs can be bent or straight for more […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x 30m Tactical Lunge 2×5 Body Rows Then: 5x (Per side) Split Jumps, can be weighted use light weight 5x Pullups X5 Rounds. Rest 1-2 minutes between rounds Then: 10x Decksquats 60sec Farmers Carry 10x (Per side) Landmine Russian twist X4 Rounds, […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 OH press and stretch (Per side) 3×5 Deep hip opening Goblet Squat Then: 5x (Heavy) Pushpress 6x Goblet Squat X5 Rounds. Rest 1 minute between rounds Then: 10x Burpee Broad jumps 10x KTE or Feet to Hands 30 sec ring support […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats (Deep Hip Opening) 2×6 Squat Jumps Then: 5x Heavy KB Swing 15m Bear Crawl X5 Rounds. Rest 1 minute in-between rounds. Then: 8x Floor Press 10x Side Plank Hip lifts 8x Pull Over X5 Rounds, Rest as needed. Then: […]
Strength 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 8 good mornings 2 x 5 per side single leg squat to bench Then – 10x total steps, Weighted Walking Lunge 5x Pull ups x 5 rounds, rest […]
Strength 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 8 Good mornings 2 x 30m Tactical lunge Then – Warm up to Heavy Dead Lift Then- 5x Dead Lift (fairly heavy) 5x Dips (@rings/bars/bench) x 5 rounds, […]
Strength 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 30m Single arm OH Walking Lunge (forward/backward then switch) Then – 5x per side Weighted Split Squat (heavy if possible) 5x Heavy Bent Over Row x 5 rounds, rest 1-2min […]
Strength 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 30m tactical lunge 2 x 30sec db push press / 30sec oh hold (light DBs) Then – warm up to Back Squat Then – 5x Back Squat (fairly […]
Ripple Effect Moms’ Class For the pre and post partum athlete Pelvic floor and core strengthening, how to support strength and movement before and after childbirth, and how to manage hormonal changes especially relating to joints and connective tissue. Wednesdays at 12:45pm / $25 per class This class will help individuals gain and maintain strength […]