ROD 04.18.19

Holiday Schedule
Friday – Closed
Saturday – mindful movement and mobilization | 9 AM
Sunday – fote + tank lite | 9 AM
Monday – Regular Hours 

Thursday 04.18.19

schedule
6 – red eye (gp)
7 – pink eye (gp)
8 – tank totters (parkinsons)
9 – breakfast club (gp)
10 – personal training (special needs)
.
.5 – tank lite / fote 
6:15 – din dins (gp)

gen pop (gp)
strength
bench press: (80/3)5
1 arm bench row: 10-12 reps | 2 from failure | 3 sets
conditioning
15 min amrap
10 cal bike
15 wall balls
10 burpees 

Wednesday 04.17.19

schedule
6 – red eye (gp)
7 – pink eye (gp)
8 – fossil fitness (60+)
9 – breakfast club (gp)
10 – personal training (special needs)
.
.
6:15 – din dins (gp)

gen pop (gp)
strength
hang power cleans: (70/4)3, (75/3)3, (80/2)3
pull-ups: 5, 5, 5, 5, 5
conditioning
10 min amrap
200 m ski
10 kb clean and push presses
20 lat pylo ski hops

fossil fitness
general warmup
lower limb CARS
spiderman’s and pigeons
squat: 10 reps x 7 sets
1 arm dumbbell press: 12, 12, 12
as many rounds as possible: 2 min skin / bike / row | rest as required

Tuesday 04.16.19

schedule
6 – red eye (gp)
7 – pink eye (gp)
8 – tank totters (tt)
9 – breakfast club (gp)
.
6:15 – din dins (gp) / tank lite / fish on the edge

gen pop (gp)
strength
press: (80/3)5
conditioning
3 rounds: ski / bike / row | (6 on / 3 off)

Monday 04.15.19

schedule
6 – red eye (gp)
7 – pink eye (gp)
8 – fossil fitness (60+)
9 – breakfast club (gp)
10 – personal training (special needs)
11 – personal training (60+)
.
.
6:15 – din dins (gp)

gen pop (gp)
strength
front or back squats: (80/3)5
conditioning
3 rounds
90 sec DUs
90 sec tuck ups
90 sec kb snatches
90 sec rest

Sunday 04.14.19

Schedule
9 am | mindfulness, mobility and movement | at the staysh
9 am | fish on the edge + tank lite | at the tank

Friday 04.12.19

schedule
6 – red eye (gp)
7 – pink eye (gp)
8 – fossil fitness (60+)
9 – breakfast club (gp)
10 – personal training (special needs)

gen pop (gp)
strength
hang power cleans: (70/3)3, (75/2)3, (80/1)3
conditioning
8 min amrap
8 burpees
16 box jumps (24, 20)

4 min rest

8 min amrap
8 push presses (.5 bw)
16 kb swings

fossil fitness
general warm up
lower limb cars
foot on a box hamstring stretch
weighted step ups: 10 reps x 3 sets
single leg deadlifts: 10 reps x 3 sets
1 arm dumbbell presses: 10 rest x 3 sets
6 rounds: 1 min of row / bike / ski + 10 kb swings

Thursday 04.11.19

schedule
6 – red eye (gp)
7 – pink eye (gp)
8 – tank totters (parkinsons)
9 – breakfast club (gp)
10 – personal training (special needs)
.
.5 – tank lite / fote 
6:15 – din dins (gp)

gen pop (gp)
strength
establish a new 1 rep max on a back squat
bench press: (80/3)5
conditioning
10 min row / ski / bike