Today, Friday, November 27, our operating hours are 5 a.m., 6 a.m. and 5:30 p.m. If coming to the 5 or 6a, please remember to register for class on Thursday evening.
Fitness
Workout of the Day
A.
Every minute, on the minute, for 21 minutes:
Minute 1 – Dumbbell Push Press x 6 reps
Minute 2 – Renegade Rows x 6 reps
(Push-Up, Row Left, Push-Up, Row Right)
Minute 3 – Alternating Lateral Lunge x 12 reps
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
12 Push-Ups
12 Jumping Lunges
Performance
Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk x 1 rep
Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
Goal is to establish perfect footwork and mechanics.
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Ground to Overhead (135/95 lbs)
12 Alternating Overhead Reverse Lunges (135/95 lbs)
12 Ring Dips