Friday 11.24.17

“Food Coma”

Performance
3 Minutes at each station
Station 1 – Max Calorie Ski
Station 2 – Max Calorie Bike
Station 3 – Max Push Press 95/65
Station 4 – Max Burpee to target
Sation 5 – Max Hang Squat Cleans 95/65
Station 6 – Max Wall Balls
*1 Minute rest between stations*
Lifestyle 
Same as Performance
Upper Rehab 
Station 1 – Max Calorie Row
Station 2 – Max Calorie Bike
Station 3 – Max Sumo Deadlift High Pull 95/65
Station 4 – Max Burpee to target
Sation 5 – Max Hang Squat Cleans 95/65
Station 6 – Max Medball Cleans
*1 Minute rest between stations*
Lower Rehab 
Station 1 – Max Calorie Ski
Station 2 – Max Calorie Bike
Station 3 – Max Push Press 95/65
Station 4 – Max Burpee to target
Sation 5 – Max Calorie Row
Station 6 – Max Renegade Row 35/20
*1 Minute rest between stations*

Thursday 11.23.17

“Turkey Day”

Performance
Teams of 2
80 Box Jump overs 24/20
*Partner holds plank*
60 Deadlifts 225/155
*Partner holds Handstand*
40 Power Cleans 135/95
*Partner hangs from pull up bar*
20 synchronized bar facing burpee
*After each movement complete a 200m run together*
*25 Minute Cap*
Lifestyle 
75 Box Jump overs 24/20
*Partner holds plank*
50 Deadlifts 225/185
*Partner holds DB overhead 40/25*
25 Power Cleans 135/95
*Partner hangs from pull up bar*
15 synchronized bar facing burpee
*After each movement complete a 200m run together*
Upper Rehab 
80 Box Jump overs 24/20
*Partner holds plank*
60 Deadlifts 225/155
*Partner holds hollow hold*
40 Power Cleans 135/95
*Partner hold bottom of squat
20 synchronized bar facing burpee
*After each movement complete a 200m run together*
Lower Rehab 
80 Calorie Bike
*Partner holds plank*
60 Handstand Push Ups
*Partner holds hollow position
40 Heavy DB bench Press
*Partner hangs from pull up bar*
20 synchronized bar facing burpee
*After each movement both partners complete a 250m row*

Wednesday 11.22.17

Baby Boom

Performance
25 Minute Clock
From 0 – 10
“Jackie”
1000m row
50 Thrusters 45/35
30 Pull ups
From 10 – 25
Build to heavy squat clean + jerk
Lifestyle
25 Minute Clock
From 0 – 10
“Jackie”
1000m row
50 Thrusters 45/35
15 Pull ups
From 10 – 25
6 x 2 Clean and Jerk – building
Upper Rehab 
25 Minute Clock
From 0 – 10
1000m row
30 Front Squats 65/45
30 Cal Bike
From 10 – 25
Build to heavy squat clean
Lower Rehab 
25 Minute Clock
From 0 – 10
“Jackie”
1000m row
50 Push Press 45/35
30 Pull ups
From 10 – 25
6 x 2 Split or Push Jerk – building

 

*Note* Thanksgiving Schedule:
Wednesday 11/22 (Day before Thanksgiving)- Normal schedule but NO 7:30pm class. 
Thursday 11/23 (Thanksgiving Day)- 7am and 9am classes (no babysitting)
Friday 11/24 (Day after Thanksgiving)- 8am and 11am classes (babysitting offered at 11am)
Saturday 11/25- 8am, 9am, 10am classes (normal babysitting hours)

Another Pennant baby coming soon! a PoteetoTot!

Tuesday 11.21.17

Steph Curry

Performance
Every 5 minutes for 3 rounds complete
10 Over Unders
20/16 Cal Ski
Rest 3 Minutes
Every 5 Minutes for 3 Rounds
75 Double Unders
30/26 Cal Bike
*Score is fastest and slowest time for each interval*
Lifestyle 
Every 5 minutes for 3 rounds complete
10 Over Unders
16/12 Cal Ski
Rest 3 Minutes
Every 5 Minutes for 3 Rounds
50 Double Unders
25/22 Cal Bike
Upper Rehab
Every 5 minutes for 3 rounds complete
10 Box Jump overs
22/18 Cal Row
Rest 3 Minutes
Every 5 Minutes for 3 Rounds
70 Double Unders
30/26 Cal Bike
Lower Rehab 
Every 5 minutes for 3 rounds complete
10 Cal Row
20/16 Cal Ski
Rest 3 Minutes
Every 5 Minutes for 3 Rounds
30/26 Cal Bike
20/16 Cal Ski
*Note* Thanksgiving Schedule:
Wednesday 11/22 (Day before Thanksgiving)- Normal schedule but NO 7:30pm class. 
Thursday 11/23 (Thanksgiving Day)- 7am and 9am classes (no babysitting)
Friday 11/24 (Day after Thanksgiving)- 8am and 11am classes (babysitting offered at 11am)
Saturday 11/25- 8am, 9am, 10am classes (normal babysitting hours)

happy birthday Simone!

Monday 11.20.17

Celtics

 

Performance 
AMRAP15
8 Strict Pull up
12 Push Up
16 Jumping Lunges – alternating
Accessory Work
3 Sets
10 Hip Bridges
30 Second Hollow hold
Lifestyle 
AMRAP15
15 Second chin over bar hold
10 Push Up
12 Jumping Lunges – alternating
Upper Rehab 
5 Box steps up per leg
10 V-Ups
16 Jumping Lunges – alternating
Lower Rehab 
AMRAP15
8 Strict Pull up
12 Push Up
10 Calorie Row

 

*Note* Thanksgiving Schedule:
Wednesday 11/22 (Day before Thanksgiving)- Normal schedule but NO 7:30pm class. 
Thursday 11/23 (Thanksgiving Day)- 7am and 9am classes (no babysitting)
Friday 11/24 (Day after Thanksgiving)- 8am and 11am classes (babysitting offered at 11am)
Saturday 11/25- 8am, 9am, 10am classes (normal babysitting hours)

Sunday 11.19.17

Endurance 
At the 0:00
10 Rounds
40 Double Unders
20 Cal Row
10 Burpees to target
At 45:00
Teams of 4
5 KB Box Step Overs (per side) 2 x 53#
15/12 Cal Bike Sprint
*1 partner completes a round, then switch. Complete 3 rounds each.*
Power Hour
4 sets
5 Heavy romanian deadlifts
5 Bulgarian split squat – per side
10 Hip Extension
3 Sets
3 Broad Jumps – for distance
5 single arm DB strict press directly into 100ft overhead carry – per side
Iron Scap

Kayleigh & Cassie placing 3rd in The 2017 Dynamic Duo Competition. Congrats, ladies!

Saturday 11.18.17

Wardell

Performance
For Time – Teams of 2
AMRAP22
85 Calorie Bike
75 Power Snatch 95/65
65 Toes to Bar
55 Box Jump overs 24/20
45 Power Cleans 135/95
Lifestyle 
AMRAP22
For Time – Teams of 2
85 Calorie Bike
75 Power Snatch 75/55
65 V-Up
55 Box Jump overs 24/20
45 Power Cleans 115/75
Upper Rehab
AMRAP22
For Time – Teams of 2
85 Cal Bike
75 Sumo Deadlift High Pull 95/65
65 V-Up
55 Box Jump overs 24/20
45 Power Cleans 115/75
Lower Rehab 
AMRAP22
For Time – Teams of 2
85 Calorie Bike
75 Renegade Row 40/25
65 Seconds in L sit – Accumulate
55 Calorie Row
45 Handstand Pushups

Friday 11.17.17

Bird

 

Performance
21-15-9
Thrusters 115/75
Bar Facing Burpees
*10 Minute Cap*
Accessory Work
2 Sets
15 second elevated heel squat hold
15 second elevated toes squat hold
5 wall squats
10 DB bent over row – per side
Lifestyle 
15-12-9
Thrusters 95/65
Bar Facing Burpees
Upper Rehab
21-15-9
Calorie Bike
Burpee over bar
Lower Rehab 
21-15-9
Calorie Bike
Dumbbell Push Press 45/30

Thursday 11.16.17

“Bring a Friend Day”

Performance
Teams of 2
2 Rounds
400 ft bear crawl
Row 1500m
50 C2B Pull Ups
Lifestyle or “Friends”
Teams of 2
2 Rounds
400ft bear crawl
Row 1500m
40 Jumping Pull-ups
Upper Rehab 
Teams of 2
2 Rounds
400ft farmers carry 70/53 – each hand
Row 1000m
60 Sit-ups
Lower Rehab 
Teams of 2
2 Rounds
50 Calorie Bike
50 Push Ups
25 Ring Rows
25 Calorie Ski
*Note* Thanksgiving Schedule:
Wednesday 11/22 (Day before Thanksgiving)- Normal schedule but NO 7:30pm class. 
Thursday 11/23 (Thanksgiving Day)- 7am and 9am classes (no babysitting)
Friday 11/24 (Day after Thanksgiving)- 8am and 11am classes (babysitting offered at 11am)
Saturday 11/25- 8am, 9am, 10am classes (normal babysitting hours)

Wednesday 11.15.17

Hayward

Performance
Squat Clean – around 70-80%
8 x 4 – start a new set every 1:30
Set 1 – 1 Squat clean + 3 Front Squat
Set 2 – 2 Squat cleans + 2 Front Squats
Set 3 – 3 Squat cleans + 1 Front Squat
Set 4 – 4 Squat cleans
Repeat for sets 5,6,7,8
*Re-set between each rep*
Accessory –
10 1 legged KB deadlift – per side
1 Minute couch stretch – per side
10 Jefferson Curls
Accumulate 1 minute in L sit
Lifestyle 
Same as Performance
Upper Rehab 
Same as Performance
Lower Rehab 
Every 1:30 for 8 sets complete
5 Strict C2B Pull ups
20 Second hollow hold
Accessory work –
30 Band pull aparts
1 Minute Pvc lat stretch
10 Jefferson curls

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