Our strength program is a three day a week program that is designed to supplement our class program.  This program is for anyone who is looking to get bigger or stronger. It should take you about 30 minutes a day, and will not conflict with class programming.  Our fitnessprogram is a three day a week program that is designed to supplement our class program.  This program is for anyone who is looking to lose some extra weight or get extra cardio in. This program should take you about 30 minutes a day.   

 

STRENGTH PROGRAM :: Open Week 3

Day One

Front squat-heavy single

Shoulder press-heavy single


Day Two

Push press-heavy single

Deadlift-heavy 2 rep


Day Three

Single arm db shoulder press-2×8/arm

Barbell high pull-2×8

60 walking lunges

2×1 min plank

FITNESS PROGRAMMING :: Open Week 3


Day One

Rowing Intervals

Row 1000m

Rest 3 mins

Row 750m

Rest 2 mins

Row 500m

Rest 1 min

Row 250m

*get faster each set


Day Two

4 sets

4 mins

Row 500m

Max box jumps/step down in remainder

Rest 2 mins


Day Three

Assault Bike intervals

10 sets for cals

30 sec on, rest 30 sec