Happy to hear…

Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– waiters walk to suitcase lunge
– double under practice
– TGU 1/side


A. Hang Squat clean – 5 x 3; rest 60 – 90 sec
B. Front rack reverse lunge steps, 3 x 5/leg; rest 90 sec
10 sets of 10 unbroken wall balls, rest as needed
accumulate 3 min plank hold on elbows

Happy to hear that a lot of members are seeing results from the training that we are providing. Keep working hard! And remember to always set small goals. Reach those goals and then make some more. This is an endless journey but remember to have fun. The only person you are against is yourself! So keep working hard and telling the coaches about some of the differences you have seen and some that you would like to see. The coaches are here for you guys so we want to hear what your goals are!!