Burp-o-Thrust-o

*** Beginning Friday March 13, we will begin programming workouts to minimize the sharing of equipment. We have installed a Germ-X dispenser, increased cleaning frequency, and will continue to do all we can to increase airflow and ventilation.

We have several great workouts you can do at home and will begin designing more with videos on our YouTube channel. We are outlining other contingency plans that we will implement if necessary and promise to do all we can to provide you with the quality workouts you deserve, without risk to you and your loved ones. ***

Warm up 5 Minutes:

Spinal Flow

Dynamic Side Lunge

Knee Grab to Single Leg Deadlift

Lunge Twists


Option 1 > 3 Months:

EMOM for 20 Minutes Complete:

5 Burpees

5 DB Thrusters 20/25 each


Option 2 < 3 Months:

EMOM for 20 Minutes Complete:

3-4 Burpees

3-4 DB Thrusters 15/20 each


Option 3 < 1 Month:

EMOM for 10 Minutes Complete:

2 Burpees

2 DB Thrusters 8/10 each


Cool Down:

Child's Pose

Low Back and Piriformis Stretch

QL Stretch


Post Thoughts and Rounds to Comments


Happy birthday to this amazing guy! He’s such a great example of strength, humility, friendship, loyalty, hard work, kindness, humor, and sacrifice. He fixes floors, he hauls equipment, he makes us all laugh during class, and leads by example. Happy Birthday Greg!






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