December 15, 2017

Warm-Up: ABC's/ Dynamic

5 Rounds

  • Wall Ball x 10

  • Ring Rows x 6

  • Box Jumps x 10

  • Pull-ups x 6

4 times (30sec on/ 30 sec off: each exercise)

  • KB Swing

  • Rope Pull or Bent Over Row

  • Burpee

5 Rounds

  • Jump Rope x 60 sec

  • Back Ext. x 10

  • Russian Twist x 15 ea

  • Weighted V-Ups x 10

November 21, 2017

Warmup

  • 400m row

  • 5mins dynamic stretching

20 Min Continuous Clock

at the start of each minute complete:

  • 5 Burpees

  • 5 Thrusters (dumbbells or barbell)

November 1, 2017

Warmup - 3 minute jog followed by 5 mins of dynamic stretching

Cards of Strength - First 10 cards chosen decide the volume of each exercise

  • DB or Barbell Thruster

  • Pushups

  • KB Swings

  • Inverted Row / Ring Row

  • Weighted Sit-ups

  • Burpees

October 27, 2017

Warm-Up: 5 minute row

20 Round Pound

  • every 1:00: 5 thrusters + 5 burpees

  • focal point: the faster you get through it, the more rest you get.

3x through:

  • Lateral Windmill x 6

  • KB Upright Row x 12

  • Lateral Crunches x 16 each

  • Ring Rows x 12

October 16, 2017

Warmup: 100 jump rope then 250m row

1,2,3,4....15

  • DB Thruster

  • DB Incline

  • DB OH Full situp

  • Calories on Bike/Rower

September 29, 2017

Warmup - Airdyne 2 mins, then 100 jump rope

50-40-30-20-10

  • Pushups

  • BW Squats

  • Presses

  • V-up sit-ups

  • Jump Rope

July 11, 2017

Wake up with a plan this morning! Small achievements lead to big accomplishments so stop in and check us out soon!

Our seasoned instructors replace drill-sergeant screams with encouraging words in their one-hour indoor classes that welcome clients of all fitness levels. During sessions, trainers set up workouts with resistance training, core exercises mixed with cardio such as light running, biking and plyometric movements.

Join us for an Optimum Fitness bootcamp class.

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