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Posts by jillian
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06-10-2014 Tuesday Workout
Warmup 1min Jump Rope 15 Pushups 15 Box Jumps x 3 Rds 1min Plank 30 Bicycle Crunches 30 Flutterkicks 30 Back Ext x 2 Rds Skill Jerk / Shoulder to… Continue reading
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06/06/14 Friday Workout
Group Warmup Butt Kickers High Knees Lunges Inch Worms w/ Pushup x 3 Rds Skill/Strength 12min EMOM – Muscle Ups – Transitions – Dips Workout 250m Row 25 KB Swings… Continue reading
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06-04-2014 Wednesday Workout
Instructor Led Warmup 500m Row or 400m Run 15 Squats 15 PVC Good Mornings 15 PVC Thrusters 15 Squats Group Mobility 4min High Intensity Warmup – Jumping Jacks, Burpees, Mountain… Continue reading
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06-02-2014 Monday Workout
Happy June! Time for summer and squatting! Strength Week 1 of Strength Cycle: Back Squat Warmup Set (Ex: 10 Reps at 40%) 5 x 65% of Working Max 5 x 75%… Continue reading
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05-30-2014 Friday Workout
Warmup Strength 3 x 5 Press 5 x 5 Push Press Skill 20min Instructor Led Split Jerk Technique Workout AMRAP of: 5 Box Jumps 10 Jumping Lunges (R=1, L=2…) 15… Continue reading
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05/27/14 Tuesday Workout
Warmup 250m Row 30 Squats 200m Run 30 Good Mornings x 2 Rds, then Stretching Skill 5 x 5 Snatch Grip Deadlift Workout 15 min AMRAP of Burpees over the… Continue reading
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05-15-2014 Thursday Workout
Warmup 200m Run 20 V-Situps 20 Back Extensions 20 Squats Burgener Warmup Skill Clean & Jerk WOD #1 7 Snatches (135/95) 21 Double Unders 8min AMRAP 2min Rest WOD #2… Continue reading
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05-07-2014 Wednesday Workout
Warmup 15 Jumping Jacks 15 PVC Thrusters 30 Double Unders / 60 Singles 15 KB Swings 15 Bicycle Crunchces 15 Flutterkicks Repeat 12min + 3min Stretching Strength Front Squat Week… Continue reading
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05-02-2014 Friday Workout
Bring a Friend week is still going strong. As a reminder, friends are welcome to all Friday and Saturday classes. Please give us a heads up if you plan to… Continue reading
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05-01-2014 Thursday Workout
Happy May! Strength 7 x 3 Back Squat Workout 21 – 18 – 15 – 12 – 9 – 6 – 3 Hang Squat Clean (115/75) Push Press (115/75) Toes… Continue reading
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01/19/2025 Sunday Workout
WARM UP3 ROUNDS6 Burpee Prep*6 Lateral Step Overs6/6 Staggered Stance KB Deadlift8 Alt. Cossack Squats (Option for Goblet)10 Alt. Deadbugs *RD 1: Inch Worms + Push-UpRD 2: 6 Up-Down +… Continue reading
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