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September 2018

Saturday – Tron – October 2018

FUNDAMENTALS/FITNESS/BEFIT Teams of 3-4 – Suggested Teams of 4 for Fundamentals/Fitness and Teams of 3 for Befit 40 min time cap – everyone starts on A A –  Bike 6 miles as a team (switch every .3 miles gear 13) – 1 bike per team

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Friday – Venom – October 2018

FUNDAMENTALS Circuit – E90secMOM x 3 rounds A1 max pushup hold A2 45-60 sec bent knee hollow hold A3 8-10 bicep curls A4 ohs squat tech 15 min cap – start at top (weak arm first – decrease row weight by 5-10lbs each round)(start 10-20lbs heavier

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Thursday – Dead Frog – October 2018

FUNDAMENTALS Circuit E1:10MOM x 5 rounds A1 bike .4 miles gear 12 A2 15 frog pumps (weighted if possible) A3 8 step ups/side A4 all 4’s 1 leg diagonal hold 30 sec/side A5 rest Finisher – 2 rounds – 8 min cap B1 30 sprinter

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Tuesday – BATS II – October 2018

FUNDAMENTALS EMOM Circuit x 3 rounds A1 6 kb flow A2 8 batwing A3 60 sec bent knee hollow hold A4 rest A5 skipping tech A6 eccentric pushup 3 @ 10 down Finisher – Supersets 45 on 15 off x 3 rounds (1 min rest

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Monday – SAW IX – October 2018

FUNDAMENTALS E2MOM Circuit x 3 (exercises @ 3 down 2 hold) A1 8 russian step ups/side A2 60 sec high plank A3 90 sec sb leg curl pulse E2MOM Circuit x 3 rounds (all exercises in 2 min) B1 10 split squats B2 10 split squat

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Your Movement Affects Everything

What do you want in life??? To feel better, look better naked, be more present, be healthier, sleep better… Those are pretty much everyones goals with their health and fitness pursuits, and I’m always thinking how can we move the needle forward for you in

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