We have decided after trying things out for a few weeks now to make some small changes to the schedule starting Monday June 29th.
Instead of 4:00pm we are going to do 4:15pm
5:30pm will stay the same
7:00pm will move to 6:45pm
We are finding the 30 minutes between classes too long so we are going to shorten it up to 15 minutes
We are still figuring everything out with these new rules so thanks to everyone for being patient with us!

Reopening Details:

This is going to be a long post but please take time to read through it all. It will also be posted on our website under “blog” for people who are not on Facebook, so if anyone is friends with someone they know is not on this group please let them know to check out our website for all the reopening details.

Hold time: I did not put anyone on hold yet because we needed a date to stop

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Monday June 1, 2020
Title: Monday
Status: pending

Warmup: 3-4 Rounds of…
6 T-Spine Twist/side
8 Arrested Good Morning
6 Bird-Dog/side
:30 Hip Coordination

A) 4-5 Rounds of…: 6-8 Box Handstand Pushup (Scaled: 8-10 Hand Release Pushups)
rest :45
:20 Side Plank/side, rest :10 b/w sides. (Adv: 8 Star-Side Plank Leg Raise/side)s
rest :45
Glute Bridge Iso-metric Hold :20 (hold @ top of glute bridge, butt squeezed)
rest :90
*Bird-doggers should be bracing as hard as the knee hoverers.
B) 5 Rounds of…: 5 Full Burpees
15 Air Squats
20 Mountain Climbers (10/side)
15-12-9-9-9 Pushups
5 Bicycle Crunch/side

Cooldown:

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Monday May 25, 2020
Title: Monday
Status: pending

Warmup: 3-4 Rounds of:
3up/3down lunge rotations
10 Clamshells/side
3/direction T-Spine Windmills/side

A) 4-5 Rounds of…: 10 Sumo Goblet Squat @ 42×1 tempo
rest :45
8/side Side Plank w/ leg raise (Scale: :20 Side Plank + 10 Abductions/side)
rest :45
15 Glute Bridges (big squeeze at the top)
rest :90
B) Tabata x 2: Tabata 1
even- Pushups
odd- Flutter Kicks

rest 2:00

Tabata 2
even- Scissor Kicks
odd- Three Way Crunches

Cooldown: 2:30/leg Pnf Hamstring Stretch
+
Dragon Pose or Winged Dragon 2:30/side

—–

Tuesday May 26, 2020
Title: Tuesday
Status: pending

Warmup: 3-4 Rounds of…
10 Wall Angels
8

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Monday May 18, 2020
Title: Monday
Status: pending

Warmup: 3 Rounds of…
10 Clamshells/side
10 Eggbeaters in each direction
5 T-Spine Starfish/side
5 Table-top w/ 1 second pause @ top

A) 4 Rounds of…: 6 Rear Foot Elevated Split Squat @ 32×1 tempo
rest up to :45
8 Sumo Goblet Squat or Sumo Squat @ 42×1 tempo
rest up to :45
6/leg Single Leg Glute Bridge w/ Hip Flexion
rest up to 2:00
B) 5 Quality Rounds: 20 Jumping Jacks
15 Tuck Up
12 Triangle Pushups
6 Conditioning Split Squat/side
rest :45

Cooldown: Wall Squat 3:00
Wall-eye 2:00/side
Wall Straddle 3:00

—–

Tuesday

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Monday May 11, 2020
Title: Monday
Status: pending

Warmup: 3 Rounds of…
10 Clamshells/side
10 Glute Bridges
10 Table-top

A) 4-5 Rounds of… (can hold weight if available): 12 Arrested Sumo Squat @ 32×1 tempo
rest :30
8 Forward Stepping Lunges/leg
rest :30
3up/down Lunge Rotations on each leg
rest :30
15 Glute Bridges w/ squeeze at the top
rest up to 2:00
B) 15:00 Amqrap of… controlled intensity: 10 Triangle Pushups
12 Tuck Up
10 Pushup Shoulder Taps/side (No Pushup here)
12 Side to Side Heel Touches
25 Jumping Jacks

Cooldown: Wall Squat 2:00
Wall-eye 2:00/side
Wall Straddle 3:00 (support under

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Monday May 4, 2020
Title: Quarantine 1
Status: pending

Warmup: 5:00 Foam Roll
+
3 Rounds of…
8 Side Lying Adductions/side
8 T-Spine Opener/side
3 Rounds of…
5 Seneca Stretch
:30/side Scorpion on floor

A) 15:00 Amqrap of…..@ slightly less sustainable output: 20 Jumping Jacks
10 Tuck Up
5 Hand Release Pushups
5 Triangle Pushups
10 Mountain Climbers/side
10 Bicycle Crunches/side

Rest up to 5:00 before B
B) 15:00 Amqrap of…..@ sustainable output: 12 Arrested Sumo Squats @ controlled tempo*
8 Reverse Lunges/side*
6 Oblique Crunches/side
8 Single Leg Glute Bridges/side
12 Arrested Good Morning
:30 Forearm Plank (Adv: FLR)

*Can add weight

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Monday April 27, 2020
Title: Q1/6
Status: pending

Warmup: 50 Jumping Jacks
–
3 Rounds of…
5 Cat-Cow
5 T-Spine Twist/side
5 Seneca Pushups
10 Clamshells/side
10 Lying Groin Openers

A) 5 Rounds of…: 5 Conditioning Split Squat Jumps/side
rest :30
5 Sumo Goblet Squat @ 5511 or 10 Sumo Squat @ 5511 tempo
rest up to :30
10 Glute Bridges w/ Pause @ top and controlled eccentric (can add weight to hips)
rest up to :90
B) 15:00 AmQrap of @ 80% output: 5 Full Burpees
5 Sit-Out/side (body awareness/coordination matters)*
5 Scissor Kick/side
5 Sideway Scissor Kicks/side
10 Reverse

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Monday April 20, 2020
Title: Q1/5
Status: pending

Warmup: 1 Sun Salutation
+
3 Rounds of…
10 Clamshells/leg
10 Side Lying Adductions/leg
6-8/side Single Leg Glute Bridge w/ Hip Flexion
–
5:00 Double Under Practise

A) 4 Rounds of…: 8 Hip Hinge Stick Drill @ 4111 tempo
rest :30
:20/side Side Plank or (Rx’d: Star-Side plank w/ leg raise)
rest :30
6/side Single Leg Slasher to Halo (can hold weight, house-hold item)
rest :30
6/side Front Plank w/ Opposite Arm/Leg Raise (Rx’d: Knee Hover w/ Opp arm/leg raise)
rest :30
8 Hamstring Walk-Outs (lots of baby steps, engage midline)
Rest

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Monday April 13, 2020
Title: Q1/4
Status: pending

Warmup: 5:00 Foam Roll
+
3 Rounds of…
:60 Wizard Staff Stretching (obliques, hips, t-spine, hamstrings, abs, obliques)
10 Dowel or Banded Dislocate
:60 Hip Coordination

A) 4 Rounds of…: 3-5 Half Turkish Getup/side (bodyweight/weighted/strangeweight are all ok)
rest up to :60
8 Arrested Good Morning @ 3211 tempo
rest up to :60
10 One and A Quarter Air Squat w/ 3 second eccentric, and 1 second pause each rep
rest up to :60
3up/3down on each leg Lunge Rotation
rest 2:00
B) 15:00 Cycle of….@ 85% output :

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