Every class runs the same programming, scaled to where you are. Coaches adjust the weight, reps and movements so a first-timer and a Games athlete can train side by side in the same hour.
EMOM for 20 mintues:
10 Ring Push-Ups into a plank hold until 50 seconds
50 Second Banded Wall Sit
10 Single Leg Elevated FEET Hip Thrusts each side (hold a yoga block between thighs if possible long ways)
Sled Pull both directions
20 Second Hollow Hold 10 Second Rest 20 Second Hollow Hold
5-4-3-2-1
Turkish Get-Up*
10-8-6-4-2
KB Snatches each side (or single arm swings each side)
50-40-30-20-10
Jumping Lunges (L/R=2)
200m Run after each round
Notes: 25 min cap
L1: 8kg/4kg
L2: 16kg, 12kg
Rx: 24/16kg
Rx+: *Turkish Complexes each round- a complex is the current number of reps you are on as sit-ups and snatches so- if you are on 5: 5 Turkish Sit-Ups into 1 Turkish Get-Up (to the standing portion) into 5 KB Snatches into the Get Down- Repeat this 5 times on the left side and 5 times on the right side
Round of 4: 4 Turkish Sit-Ups into 1 Turkish Get Up into 4 KB Snatches into 1 Turkish Get Down 4 times on both sides
The turkish sit up on the last rep is not the first part of your get-up so you must return to the floor before starting your get up after your last sit-up. :)
Workouts post daily. Class times are on the schedule page.
Members also have 24/7 open gym access through the access app.