We’ve teamed up with Gary and Isagenix to promote lifestyle changes for new athletes beginning October 1st. This will be a combination of Isagenix and QuickFit for the month of October with before and after workouts to show how effective combining fitness and nutrtion can be! Feel free to attend the free informational meeting Saturday September 29th and invite anyone who may be interested.

Warm Up: 6 Mins
200 M Run
20′ Spiderman Walk Forwards
20′ Spiderman Walk Backwards
KB Roll Calfs 1 Min / Side

Strength: 18 Mins
5 x 10 Bench Press on the 3:00
*Build to ~75% – attempt to go heavier than 2 weeks ago
Mobility during rest – Chest / Tricep Smash

Metcon: 20 Min Cap
For Time:
800 M Run
30 Ring Push Ups – Scale to other variations of stability push ups, ex: PU on MB or balance disk
400 M Run
30 Ring Push Ups
800 M Run

Elite Competition Class

Field Conditioning
2 Mile Warmup Run

Followed By…

7 Sets (On the 3:00):
25 Yard Shuttle
50 Yard Shuttle
100 Yard Sprint

Run from 0 yard line to 25, and back. 50 yard line, back. 100 yards to finish. Each set is 250m total.

Conditioning
5 Round For Time:
200 Meter Wreck Bag Run (50/35)
50′ Handstand Walk
1 Round of “DT” (155/105)

1 Round of “DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Assault Bike Conditioning
Males: 27-24-21-18-15 Calories
Females: 24-21-18-15-12 Calories

Rest 1 Minute Between Each Set

Performance Power Train

Thursday, August 30th, 2018
Jet Fuel:
3x
:30 Wall throws https://youtu.be/VRRGIuxY_L4
:30 DB Overhead hold (2db’s)
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Power Jerk
Max 3
*Compare to August 8th

GainCity:
-Superset 4x
12 DB Kickbacks (each)
Max reps bandy curls
-BB Upright Rows https://youtu.be/jELbn2bPuwk **Video shows DB’s, but use BB
3×12 AHAP
-Slingshot Pushups
3xMax Reps

Afterburner:
7min AMRAP:
5 Double KB Swing https://youtu.be/Tr4yzNiqOWY
5 KB Push press
5 Situps
**Each set perform all 5 kb swing in a row first, then all 5 push press in a row, after.
*When performing double kb swing, keep kb’s between legs.
*Last KB swing can end on shoulders so the next rep can be a push press