Each group class begins with a combination of warm-up, stretching, mobility and specific workout movements then ends with either strength training or high intensity programing (or a combination of both).
WOD (workout of the day) class schedule/duration :1 hour
Open Gym: Open gym allows clients to work on specific skills, stretch, and work on fitness strengths or weaknesses outside of class.
WOD (workout of the day)
PREME MONDAY Warm-up 5Star any machine 2 minutes any machine Weightlifting Shoulder Press (5-5-3-2-2-2) strict shoulder press working up to a 2 rep max Metcon Metcon (20 Rounds for reps) emom: alt and perform minute 1 ball slam 50/40 lbs 2 burpees 3 ball slams 4 burpees 5 ball slams …….. work up to 20
PREME Warm-up 5Star any machine 2 minutes any machine Metcon assault bike tailpipe assault bike tail pipe partner wod: 3 rounds per athlete 20/15 cals assault bike/ 100/70 lbs kb Metcon Metcon (AMRAP – Rounds and Reps) 12 minute amrap: 15 ball slams 50/40 lbs 5 slam ball cleans 50/40 lbs 20 cork screws
5 deadlifts 275/205 lbs
7 burpees box overs 24/20
9 machine cals