GreenStrength Classes Aug 5-10

August is here! It’s time to get back to our CONSISTENT PRACTICE of physical activity. We’ve done this week not to long ago so look back on your notes and make some progressions forward if possible.

Lets not forget to spread the word for our Saturday classes.

9am Coach Greg Morris teaches a free (donations accepted) mobility class. Look up Functional Range Conditioning. This is some of the knowledge he will be teaching so take advantage of this as nowhere will you receive education like this for FREE!

10am Master Coach Marc Howard teaches a Kettlebell Skills class. Outsiders welcome $20 drop in fee. Must have some experience with kettlebells prior to jumping in.

Lastly let’s not forget about scheduling a private session with a coach to work on and hammer away any difficulties your experiencing in an exercise or movement etc. Or maybe you’d like to talk food and weight loss, schedule a consult today and we can get going!

Lets also welcome all our Lovato Bjj Affiliate Teamates with open arms in GS. Many will be around this week so make sure to make them feel at home and feel free to share information if you see something you can contribute. Let’s get it!

Lucius

Monday

A. Dbl kb fs + Push up complex  - 4 sets 

Each set is 8 FS/8 PU - 6 - 4

30sec rest between each rep scheme 

2min between rounds

B. Db floor press 3x20

B. Push up plank leg step up 3x5/5

B. Db rdl 3x10

C. Deadbug 1/2 headquarters hold x1min each side

Tuesday

A. IWT - Kb Swing x15 - immediately to 250m row - 4 sets - rest 2min between each

A. IWT - Goblet squat x15 - immediately to 250m ski - 4 sets - rest 2min between each

B. Accumulate 3min strict crawling 

Wednesday 

A. Tgu 5/5

B. Kb Swing + strength burpee emom

Odd min swing x10

Even mon burpee x6

16total min

C. Prowler March - 8 trips down and back. Plank x20sec between each trip

Thursday

A. Db floor press 4x20

A. Db renegade row 4x6/6

A. Trx supine row 4x20

B. Push ups 3x reps 

B. Band triceps pressdown 3x reps

B. Band hammer curl 3x reps

C. Single arm kb carry 3x20yds each side

C. Bridge single leg hold 3x30sec 

Friday 

A. Kb sumo dL 5x8

A. Kb Swing 5x8

60sec between each exercise each set 

B. Bike sprints 

6x15cal women 

6x20cal men 

2min between 

Saturday

9am mobility class with Greg

10am Kettlebells with Marc

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