"Saturday 1.30.2016"

Schedule for the Weekend:

A. Saturday, January 30th, 2016: 9:00 am Lifestyle + Fitness Phase Class

B. Saturday, January 30th, 2016: 10:00 am Competition Phase Class

C. Sunday, January 31st, 2016: 9:00 am to 11:00 am Open Gym

D. Sunday, January 31st, 2016:  No Speciality Classes This Weekend

February Beginners

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
24 Minutes on the Clock: Inspired by Ben B.
15 Wall Balls or Goblet Squats
10/8 Calorie Row
5 Box Jumps
First Partner completes the full round, and then the second partner completes the second round full, and continue this fashion for 22 minutes
B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
24 Minutes on the Clock: Inspired by Ben B.
15 Wall Balls
10/8 Calorie Row or 25 Second Assault/Airdyne
5 Hang Power Snatches @ 115/75 lbs, 95/65 lbs
First Partner completes the full round, and then the second partner completes the second round full, and continue this fashion for 22 minutes
C. Competition Phase
Interval Sets(Aerobic Long Conditioning-12-10-8-12-10-8 Minutes of Length Over Six Weeks)
Complete the following for time of:
30 Box Jumps @ 24/20 inches
30 Chest to Bar Pull-Ups
30 Thrusters @ 95/65 lbs
30 Burpees
30 Toes to Bar
30 Push Jerks @ 115/75 lbs
30 Kettlebell Swings @ 70/53 lbs
30 Wall Balls @ 20/14 lbs
30 Deadlifts @ 135/95 lbs
100 Double Unders
+
Rest 10 Minutes
+
15 Box Jumps @ 30/24 inches
15 Chest to Bar Pull-Ups
15 Thrusters @ 115/75 lbs
15 Lateral Burpees
15 Toes to Bar
15 Push Jerks @ 135/95 lbs
15 Kettlebell Swings
15 Wall Balls @ 30/20 lbs
15 Deadlifts @ 185/135 lbs
200 Double Unders
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