WARM-UP 1) PVC Pipe Hollow Body/Hollow Arch hold, 10s On/5s Off – 5X’s 2) Single-Leg PVC Pipe Hip Hinge, 5 reps R/L 3) Sliding Plate...

WEEK #1 - Gymnastic Strength Cycle WARM-UP 1) Handstand Walk Practice, 5 minutes 2) Ring Dip Support Hold, 10s on/5s off – 5X’s 3)...

WARM-UP 1) Side Plank, 10s – R + Plank 10s, + Side Plank, 10s L – 3X’s 2) KB Sumo Squat Series, 5 reps with a 10s pause in bottom 3)...

WARM-UP 1) Hollow Body Hold, 10s On/5s Rest – 4X’s 2) Double Under Practice, 5 minutes 3) Front Squat Barbell Warm-Up (5 reps each) -...

WARM-UP 1) Dynamic Running Warm-Up 2) Change of Direction Game/Speed Ladder 3) Snatch Bar Warm-Up, 5 reps each - Snatch Jump, NO Shrug -...

WARM-UP 1) Barbell Clean & OH Press Warm-Up (5 reps each) - Strict Hip Clean High Pull + Hip Clean High Pull - Strict Hip Muscle Clean +...

WARM-UP 1) Dead Bugs, 10s reps R/L 2) Alternating Single Leg Barbell RDL’s, 10 R/L 3) Tempo Deadlift (5s down), 10 reps @ 40% of 1RM 4)...

REMINDER: Noon class only, today (11/21/2018)!! WARM-UP 1) Tall Plank Variations, 10 reps each 2) Superman Variations 3) Banded Clam...

WARM-UP 1) Plank with Alternating Reach, 10 reps – 2 sets 2) Lateral Banded Glute Walks, 10 steps R/L – 2 sets 3) Barbell Back Squat...

WARM-UP 1) Hollow Body Rocks, 10 reps 2) Scap Pull-Up’s, 10 reps 3) Kipping Toes to Bar Practice 4) Dynamic Running Warm-Up 5) Snatch Bar...