Warm Up
Plank warm up #1
30-second plank on forearms
-7 push-ups
30-second plank on hands
-7 mountain climbers
30-second plank on the right hand
-7 toe touches from the position above
30-second plank on the left hand
-7 toe touches from the position above
30 seconds plank on hands
-7 knee tucks
WOD
3 rounds of:
3 minute run
30 hollow rocks
Warm up
KB warm up #4
3x
Russian swings 10 reps
Straddle inch worm + push up
Windmill LEFT 3 reps
Lateral lunges 10 reps
Windmill RIGHT 3 reps
3 mountain climber + stand up 5 reps
KB thrusters 10 reps
Heel walk 20ft
H2H swings 10 reps
Toe walk 20ft
WOD
5 rounds of:
2 minute KB run
KB goblet lunge complex (forward/ lateral/ reverse) 7 on each side
4 TGU on each side
Warm up
Core warm up
*Coaches choice: run/row/ jump rope
Dead bug complex
Plank complex
Gymnastic isometric holds
Partner WOD
(One work one rest)
🎰🃏💰 Casino Royale 💰🃏🎰
Buy in:
7x
30:30
Dips
SB shoulder to overhead
*2 minute rest period
Game:
7x
30:30
Pull ups/ bent over band rows
SB cleans
*2 minute rest period
Cash out:
7x
30:30
Flutter kicks
SB deadlifts
Bonus
???
Warm Up
Combo Activation #13
3x
2x Sampson stretch + worlds greater stretch (hold for 3 count)
Dynamic walk + toy soldier combo 10 ft each direction
Boot strap squats 10 reps
Push up toe reach 10 reps
Lateral band walk 10 ft each direction
Hitch hikers 20 reps
WOD
5 rounds of:
10 mountain climber + stand up x 5
5 burpees
2 minute run
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Barbell Metabolic Class: A unique blend of strength training and metabolic conditioning designed to build muscle and enhance endurance.
Metabolic Conditioning Class: High-intensity workouts without barbell exercises to improve cardiovascular fitness and burn calories.
Strength and Conditioning Class: Focuses on foundational movements like squatting, benching, deadlifting, and overhead pressing, ideal for boosting strength, power, and overall fitness.
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Comprehensive Support
Accountability Chat Group: Stay connected with daily updates, community events, and support through our WhatsApp group.
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Unmatched Amenities
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Drop-in sessions: available for $30 each.
Discounts: Discounts are available for employees, teachers, students (ages 22 and under), military, police, fire, and EMS personnel.
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Contact Us
Location: Team 85 Fitness & Wellness, Bordentown, NJ
Website: www.team85fitnessandwellness.com
Phone: 609-298-8585
Social Media:
Team 85 on Instagram- https://www.instagram.com/team85fitnessandwellness_/
Coach Ray Traitz on Instagram: https://www.instagram.com/coachraytraitz/
Team 85 on Facebook: https://www.facebook.com/Team85Fitness
Coach Ray Traitz on Facebook: https://www.facebook.com/Coach.Ray.Traitz.est.1998/
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