Saturday


“High Five” (Teams of 2)
21-18-15-12-9 reps for time:
Wallball, 20/14
1/2 Gasser Holding Medball Overhead after each set

Only one partner working at a time. Relay Style. Partner 1 completes 21 Wallballs and 1/2 Gasser Medball Run, they tag Partner 2 to start the 21 wallball and1/2 Gasser Medball Run. Then partner 1 starts on the set of 18.


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Friday-Level Up Training


Power
Squat Clean,
Build to a heavy single
then do 2×1 @90%

Power II
EMOM x 5
3 Touch N Go Power Snatch, Heavy & Across

Strength
Every 3 minutes x 3 sets
7 Back Squat, Heavy

Ninja
For 15-20 minutes practice:
Free Standing Handstand Holds & Skin the cats

Find a mat one the floor, and don’t move outside the mat.
Scale to the wall (alternate facing wall and facing away)

Daily Midline
3 rounds for quality:
20 second L-Sit Hold
50 second Superman Hold


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Thursday-Level Up Training


Power
Split Jerk
Build to a heavy single
Then do 2 sets x 1 at 90%

-You are allowed 3 attempts at a weight

Strength
3 sets for quality:
1 Snatch Balance + 4 Overhead Squats, Heavy & Across

Conditioning
“The Hydra”
1 round for time:
60 Double Under
20 Overhead Squat, 135/95

Rest 1 minutes:

2 rounds for time:
30 Double Under
20 Pull ups

Rest 2 minutes:

4 rounds for time:
15 Double Unders
5 Overhead Squats, 135/95
10 Pull up

Daily Midline
8 rounds Tabata:
Hollow Rock

Scale to Hollow Hold


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Thursday


How about a huge congratulations to our very own fire fighter Jamie Wansing,
he was recently promoted to the rank of Captain! Woohoo Jamie! Look at that baby face!

 

“The Hydra”
1 round for time:
60 Double Under
20 Overhead Squat, 135/95

Rest 1 minutes:

2 rounds for time:
30 Double Under
20 Pull ups

Rest 2 minutes:

4 rounds for time:
15 Double Unders
5 Overhead Squats, 135/95
10 Pull up

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Wednesday-Level Up Training


 *Wednesday is our Level Up Training Active Rest Day. Ideally you find fitness outside of the gym, on a hike, bike ride, jog, swim, or yoga class. Make sure you fit in this day along with one full rest day in your training schedule.*

Active Recovery Maintenance Work

  1. Utilize lacrosse balls and foam rolling to speed up recovery
  2. Spend 20 minutes working on flexibility. Focus on areas you are tight.
    2 Upper body mobility drills for 4 minutes each (2 min per extremity)
    2 Lower Body Mobility for 4 minutes each (2 min per extremity)
    1 Of your choice for 2-4 minutes
    Example:
    2 Upper:
    -Chest Stretch on wall (2 min per arm)
    -Banded Lat stretch (2 min per arm)
    2 Lower:
    -Pigeon Stretch (2 min per leg)
    -Couch Stretch (2 min per leg)
    1 Freebee:
    -Straddle Stretch (2 min total in stretch)
    *Each stretch can be found with a Google search*

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Check out Coach Kim’s Mobility Flow for some ideas!

Monday-Level Up Training


Power
Snatch
Build to a heavy single
Then do 2 sets x 1 at 90%

-You are allowed 3 attempts at a weight. No more.

Power II
EMOM x 5
3 Tounch N Go Power Clean, Heavy & Across

Strength
Every 3 minutes x 3 sets:
3 Front Squat, Climbing

Build to a heavy set of 3, then add to that number as able for 2 more sets. Don’t count it if you break form at all.

Conditioning
“Meep Meep” (Teams of 2)

8 rounds for time, relay style:
200m Sprint

One partner working at a time, each partner does 8 rounds.

Daily Midline
3 rounds for quality:
:20 L-Sit Hold
:40 Superman Hold


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