Classes start at 6:00am and finish with a mobility class.

Trigger point releases and stretches. 

Working on Hypertrophy training cycle…. Please try and do the Wods for

Monday, Wednesday and Friday if you can…..  Come in during open gym to get it done !

Warm up 

• 5ps – 1 Arm lockouts on MB
• 5x MB walk outs
• 5 each direction MB jump overs with MB going over head each time 

 Day 2 (Chest, Shoulders – push)

BB  Decline Bench                              3 sets x 8-15

Decline sit ups arms across chest      3 sets x  8-15 use decline bench 

DB  Flat Bench                                    3 sets x 8-15

Vsits on bench or floor                        3 sets x   8-15

BB  Incline Press                                3 sets  8-15

incline rock ups                          3 sets x  8-15 holding onto bench and bringing knees up. Can use Rig as well

BP  Cable Cross                                3 sets x 8-15   

DB Seated  OH Press                        3 sets x 8-15

DB Bench pull overs                          5 x 15-20