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ALLEN
"Allen has been a joy to coach ever since he walked into the Circhiit back in November. Allen is self-motivated, works hard, and most importantly - CONSISTENT.
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CORA
"Cora has been part of our Kids program for almost 8 months now, and has been such a wonderful addition to our community! She has such a positive disposition, constant smiles and exudes positivity and joy in every class.
STRENGTH
EVERY 3:00 X 5 ROUNDS
10-8-6-4-2 DEADLIFTS*
1:00 PLANK HOLD
*BUILD IN WEIGHT ON DL
CONDITIONING
EVERY 5:00 X 4 ROUNDS
50 DOUBLE UNDERS (100 SU)
50/40 CAL MACHINE
WORKOUT WITH PARTNER IN 20 MINUTES
ACCUMULATE
MAX DISTANCE ROW
MAX BURPEE BOX JUMP OVERS
*EACH PARTNER STARTS ON DIFFERENT MOVEMENT **
SWITCH EVERY 2 MINUTES
REST 5:00
SKILL
EMOM 10
O- 10 TOES TO BAR
E- 10 ALT HANG DB SNATCH
WORKOUT
"RANDY"
75 POWER SNATCHES FOR TIME #75/55
12M CAP
5 RFT
20 KETTLEBELL SWINGS
20 BURPEES #53/35
15M CAP
AMRAP 15
200M RUN
20 ALT LUNGES + PLATE OVERHEAD
10 WEIGHTED SIT UPS + PLATE OVER HEAD
STRENGTH
EMOM 10
2 FROM FLOOR PUSH JERK WITH :03 PAUSE IN CATCH
WORKOUT
3 RFT 500M ROW
25 DUAL DB PUSH PRESS
25 PUSH UPS
SKILL
STRICT PULL UP REVIEW
WORKOUT
AMRAP 20
5 STRICT PULL UPS
10 DB BENCH PRESS #35X2/20X2 200M RUN *USE 2 DB'S
ACCESSORY WORK
3 ROUNDS OF 10 REVERSE FLYS
STREGNTH
CLEAN/SQUAT
WARM UP THEN... EVERY :90 X 10
1 SQUAT CLEAN + 1 FRONT SQUAT + 1 HANG SQUAT
WORKOUT
EVERY 3:00 X 4
12/10 CAL ECHO BIKE
15 GOBLET SQUATS #53/35
STRENGTH
3 SETS OF
15 WEIGHTED HIP THRUSTS
100' SLED PUSH
CONDITIONING
EVERY 2:00 X 10 ROUNDS
O- 10 DEADLIFTS* + 200M RUN
E- 5 WALL WALKS + 10 CAL SKI/BIKE