"Pre Turkey Day"

Thursday Hours:

Calhoun (9am)
J-Ville (9am)

Friday Hours:

Calhoun (11am - 1pm)
J-Ville (11am - 1pm)

Saturday Hours:

Normal Operating Hours

 

Daily Programming

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • High Kicks
  • Floor Sweeps
  • Spiderman Crawl w/ Elbow Drop
  • Lateral Shuffle

3 Rounds (20 sec each):

  • Rope Slam
  • Plank
  • Superman

Alternating Tabata (8 Rounds):

20 sec on/10 sec off:

  • Empty Bar Back Squats
  • Empty Bar SDLHP
    * 4 rounds each move *
    * Rest 2 min *
  • Push Ups
  • Sit Ups

Performance

Strength (3-2-1-2-3):

  • Deadlift
    * Warm up to your weight *
    * All reps at the same weight *

Met-Con (EMOM For 16 Min):

  • 15 SDLHP (75/55)
  • 8 Bar Facing Burpee
  • 15 Shoulder 2 Overhead (75/55)
  • Plank (40 sec)

Fitness

Strength (5-5-5-5-5):

  • Double KB Deadlift

Met-Con (EMOM For 16 Min):

  • 15 SDLHP (75/55)
  • 8 Bar Facing Burpee
  • 15 Shoulder 2 Overhead (75/55)
  • Plank (40 sec)

Mobility (NFT):

  • Standing Front Fold
  • Triangle
  • Seated Straddle
  • Saddle Pose
  • Frog Pose
  • Pigeon Pose
  • Banded Shoulder Distractions
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • High Kicks
  • Floor Sweeps
  • Spiderman Crawl w/ Elbow Drop
  • Lateral Shuffle

3 Rounds (20 sec each):

  • Rope Slam
  • Plank
  • Superman

Met-Con (EMOM For 16 Min):

  • 15 SDLHP (75/55)
  • 8 Bar Facing Burpee
  • 15 Shoulder 2 Overhead (75/55)
  • Plank (40 sec)

Mobility (NFT):

  • Standing Front Fold
  • Triangle
  • Seated Straddle
  • Saddle Pose
  • Frog Pose
  • Pigeon Pose
  • Banded Shoulder Distractions
  • Cobra
  • Childs Pose
  • Foam Roll