7pm class will be canceled Tonight (December 9th)
Birthday Bash 8 will be Tomorrow (December 10th) from 9am -12pm, come and celebrate with us and cheer on the competitors. The 9,10, and 11am classes are canceled on Saturday the 10th.
Birthday Bash Competitors:
A.
5 Sets
Back Squat x 5 reps 40%
On the 2:30min
*Goal is speed out of the bottom of the squat, don’t rush your rep, just stand up quickly
B.
20 min EMOM
Odd: Row x 45 sec
Even: No Push Up Burpee x 45 sec
*Easy 60% pace
Essentials:
A.
5 Sets
Back Squat x 5 reps 70%
On the 2:30min
*Goal is speed out of the bottom of the squat, don’t rush your rep, just stand up quickly
B.
2 Sets
Run x 1200 meters
Rest 5min
*Second run should be faster than the first run
Fitness:
A.
5 Sets
Back Squat x 5 reps 70%
On the 2:30min
*Goal is speed out of the bottom of the squat, don’t rush your rep, just stand up quickly
B.
2 Sets
Run x 2000 meters
Rest 5min
*Second run should be faster than the first run
Performance:
A.
5 Sets
Back Squat x 5 reps 70% (+40lbs of Chain)
On the 2:30min
*Goal is speed out of the bottom of the squat, don’t rush your rep, just stand up quickly
B.
2 Sets
Run x 2000 meters
Rest 5min
*Second run should be faster than the first run
Competitor Session 2:
A
4 Sets
Opposite arm single leg Dumbbell RDL x 10 per side
Rest 2min
B1.
5 Sets
Single Leg Box Jump x 5 per leg
Rest 30sec
B2.
5 Sets
Kneeling Jumps x 5 reps
Rest 2min
C.
15 Sets
Airdyne x 1min 85%
Rest 1min