TEAM WORKOUT

In teams of two, complete as many rounds as possible in 30 minutes of:

“Dissecting Kelly”

-400 Meter Run
-30 Box Jumps (24″/18″)
-30 Wall Ball Shots (20/12 lbs.)

• Team members will alternate tasks, with only one member working at any one time.
• Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Click here to reserve your spot in any of our classes!

STRENGTH/SKILL

A:  Running Mechanics

• Skills and Drills

B:  Pullup Progressions

CONDITIONING

A:  2 Rounds every 10:00

-1 Mile Run

B:  3 Rounds (NFT)

-10x Deadlift 155/105

-30x Jane Fonda

-15x “Hamstring Hell”

20x GHD or Weighted Situps

Click here to reserve your spot in any of our classes!

Rules Regarding our 5:30am Class:

• Online registration is mandatory for 5:30AM classes.
• Registration will close at 9:00PM the night before. Do not call at 5:00AM the morning of the class and inquire if there is a session running, and do not call/text message after 9pm the night before.
• No shows and late cancellations will be assessed a $10 no-show fee, regardless of whatever membership you have.
• If there are not at least 3 registrants for the following morning’s 5:30am class at the 9:00pm cut-off, the following morning’s class is cancelled, and no coach will be present the next day.  You will receive an automatic email at 9pm, if you’re already registered but fewer than 3 students are registered for the class.

STRENGTH/SKILL

On the Minute for 10 Minutes Complete:

2x Back Squat

• Use 85% of your 1RM
• OR add #5 from last time
• OR Increase load each round
• Note final load over the 10 minutes

CONDITIONING

A:  10-8-6-4-2 reps of:

-Hang Clean 95/65

-Tarzan Pullups

• Each shoulder touch = 1 Rep
• NO KIPPING!

B:  5 Rounds Every 60 Seconds

-50m Sprint

Click here to reserve your spot in any of our classes!

TCA Weightlifting Class with Coach Debbie, tonight at 6:15pm!

Rules Regarding our 5:30am Class:

• Online registration is mandatory for 5:30AM classes.
• Registration will close at 9:00PM the night before. Do not call at 5:00AM the morning of the class and inquire if there is a session running, and do not call/text message after 9pm the night before.
• No shows and late cancellations will be assessed a $10 no-show fee, regardless of whatever membership you have.
• If there are not at least 3 registrants for the following morning’s 5:30am class at the 9:00pm cut-off, the following morning’s class is cancelled, and no coach will be present the next day.  You will receive an automatic email at 9pm, if you’re already registered but fewer than 3 students are registered for the class.