New Years Eve Class Schedule:  6am, 7am, 8am, 4pm, 5pm only Warm-up: 2×5 Wall Squat 2×10 Jump Squat 2×10 Hand Release Push-ups, 3 count hold at top 2×10 Ring Row, 3 count hold at top Couch stretch/banded lat stretch Conditioning: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score for this workout is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.  Read more

Warm-up: Indoor Run 2×10 PVC Pass Through 2×10 PVC Lunge and Stretch 4x(:30/:30) Push-press/Hold Strength: 15min to work up to a “heavy” 3 rep Push-press. Using the rep sequence: 10-5-5-3-3-3-3….. Conditioning: 3 Rounds 50 Double Unders or Tuck Jumps 7 Push-Press, 135#(95) 14 Knees 2 Elbows (20 Hanging Knee Raise)Read more

Warm-up: :30 Jumping Jacks :30 Mt. Climbers :30 Plank :30 Skiers 2×10 Deck Squats 2×10 Ring Row 5min Stretch/Mobility Skill: Med Ball Cleans   Conditioning: 50-40-30-20-10 Med Ball Clean 25-20-15-10-5 Pull-ups  Read more

Warm-up: 2 Rounds 250m Row, arms only 15 Burpees 250m Row, legs only 100ft of Broad Jumps 250m Row Conditioning: 5 Rounds 500m Row (2:00 time limit) 20 Box Jumps, 24″(20″) 15 Ball Slams Rest EXACTLY 3:00min between rounds.Read more

Warm-up: 2:00min Jump Rope Singles or Doubles 50ft Lunge w/stretches 2×10 Kettle Bell Dead Lift Banded Hamstring stretch 3x20sec holds each leg Strength: 15min to work up to a heavy 3 rep dead lift. Using the rep sequence: 10-5-5-3-3-3-3….. Conditioning: 5 Rounds 7 Dead Lifts, 275#(185#) 30 Squats 7 Hand Stand Push-ups Notes:   You should have a good idea of what you can handle on the dead lift following the strength training today. If you are unsure of the weight to use, work in the 75%-80% range.   Due to the weight constraints of this workout you may need to team up with a partner and use one bar for the deads. If this is the case one person will start on the deads the other on the squats.   Hand stand push-up modification will be: 7 Wall climbs w/should tap or  10 HSPU if you use 1 or...Read more