Do you know about our Sunday-Funday? We do either a Team Workout or a Hero Workout (every other week) at 2PM and at 5PM. In the two hours between classes we do our Spartan Race Prep - a longer workout to optimize endurance, agility and grip strength. Come join us some time!

08/11/2017 Warm-up 10 Squat to stand 10 Overhead Plate Press 10 Pogo jumps 10 Jumping ring dips 10 meter Crab walk (forward and backward) 10 meter Pigs on ice skates 10 Medicine ball push-up 10 Wring out the towel (each side) 10 Back stroke (each arm) 10 Neck and wrist circles 10 Elbow cirles 10 Cossack squat (each side) Weightlifting Barbell Row (1 x 3 @ 70% of 90%) Barbell Row (1 x 3 @ 80% of 90%) Barbell Row (1 x AMRAP @ 90% of 90%) Metcon (Time) For Time: 30 Calorie Row 15 HSPU 10 Burpees 15 HSPU 10 Burpees 15 Dips 10 Burpees 15 Dips 30 Calorie Row

08/10/2017 Warm-up 100 meters of rowling. (Write down your score for all three rounds and do the burpees at the end.) 10 meter Pigs on ice skates 10 Pressing snatch balance 100 meters of rowling 10 Pogo jumps 10 Fire hydrant circles (each side) 100 meters of rowling 10 Bridge up 10 PVC pass throughs Weightlifting Front Squat (1 x 3 @ 70% of 90%) Front Squat (1 x 3 @ 80% of 90%) Front Squat (1 x AMRAP @ 90% of 90%) Metcon (Time) For Time: 6 Rounds 4 Hang Power Snatch, 40/30 kg 6 Overhead Squats 24 Double-Unders

Tonight at BJJ...

Training makes you better at life. No matter what your situation is, come in and better your life!

Do it, try it. Next fundamentals session starts tonight at 7PM!

08/08/2017 Warm-up Row 500 meters, then complete the following: 50 meter Jog forwards and backwards 10 Cossack squat (each side) 10 Jumping pull-ups 50 meter Side hop 30 seconds Hollow body hold on bar 10 Diagonal band pull aparts 50 meter Carioca 10 Crossover reach (hip and ankle) 10 Pass-throughs Weightlifting Shoulder Press (1 x 3 @ 70% of 90%) Shoulder Press (1 x 3 @ 80% of 90%) Shoulder Press (1 x AMRAP @ 90% of 90%) Metcon (Time) For Time: Run 400m then… 6 Rounds 6 Pistols (Total) 6 C2B Pull-ups then… Run 400m

08/07/2017 Warm-up 10 Squat press (each arm) 10 Medicine ball push-up 10 Leg lifts 10 Forward/back jumping jacks 10 Sots press (PVC or bar) 10 V up 10 Mountain climbers (each leg) 10 Thoracic high fives (each arm) 10 Arms (over and back) 10 One arm circles 10 meter Inchworm 10 Knees to elbow Gymnastics 15 Minutes of Practice Metcon (AMRAP - Rounds and Reps) AMRAP 16 minutes: 12 Wall Balls 8 Toes to Bar 12 American Kettlebell Swings, 1.5/1 pd 8 Push-Ups

08/06/2017 Warm-up Row 500 meters 5 Cossack squat (each side) 5 Skin the cat 5 Medicine ball push-up 20 Pogo jumps 5 jumps Box jump progression 30 seconds Handstand hold against wall or free standing 20 Elbows high and outside (PVC or Bar) Weightlifting Deadlift (1 x 3 @ 70% of 90%) Deadlift (1 x 3 @ 80% of 90%) Deadlift (1 x AMRAP @ 90% of 90%) Metcon (Time) Complete a total of 6 rounds (3 each) you go, I go style of: 21 Calorie row 15 Burpees over the box, 24/20 " 9 Clean and jerks, 50/35 kg Spartan Prep Metcon (Time) Run 1 mile 50 sit-ups 30 20 inch box jumps 15 burpees Run 1 mile 50 Russian twists 30 push-ups 15 burpees Run 1 mile 50 medicine ball slams 30 kneeling jumps (knees to feet) 15 burpees

When Fundamentals meet 7PM...

08/04/2017 Warm-up Roxanne. Then complete the following: 8 Medicine ball push-up 8 Downward dog push-ups 8 One arm kettlebell swing (each arm) 8 Negative handstand push-ups 8 Around the world (each way) 8 Handstand shrugs 8 Back stroke (each arm) 8 Jumping jacks 8 Arm circles 8 Wall kick-ups (body length or half body length away from the wall) Weightlifting Barbell Row (1 x 5 @ 65% of 90%) Barbell Row (1 x 5 @ 75% of 90%) Barbell Row (1 x AMRAP @ 85% of 90%) Metcon (AMRAP - Rounds and Reps) 10 Minute AMRAP: 10 Burpees 10 Alternating KB Snatch, 1.5/1 pd 10m Handstand Walk

08/03/2017 Warm-up 50 double unders 5 hops Single leg hops (front to back- each leg) 6 Wall squats 5 jumps Box jump progression 6 Leg circles (each way) 5 hops Single leg hops (twisting - each leg) 9 Fire hydrant circles (each side) 10 meter Crab walk (forward and backward) 30 seconds Hollow body hold on bar 9 Arms (over and back) 9 Ankle rotations (each side) 9 High knees with toe touch (each side) Weightlifting Front Squat (1 x 5 @ 65% of 90%) Front Squat (1 x 5 @ 75% of 90%) Front Squat (1 x AMRAP @ 85% of 90%) Metcon (Time) For Time: 150 Double-Unders 30 Box jump overs 24/20" 30 Toes to Bar 100 Double-Unders 20 Box jump overs 24/20" 20 Toes to Bar 50 Double-Unders 10 Box jump Overs 24/20" 10 Toes to Bar