Warm up

Coach led

6-8 min mono 

5-7 min specific 

Strength / Skill

Bench press 

3 x 6 conventional grip 65-70%

2 x 7 CGBP 75-80% (use a spotter for safety )


100 double unders 

50 ab mat sit ups 

80 double unders 

40 ab mat sit ups 

60 double unders 

30 ab mat sit ups 

40 double unders 

20 ab mat sit ups 

20 double unders 

10 ab mat sit ups 

10 double unders 

For time with a 12 min cap

Alyssa, Cove Dawgs, starting Vball, Powerlifter under our weightlifting program. Sports Performance for athlete students is available. Contact us to take your student athletes to the next level! 

Don’t forget we have our community workout Saturday at 9:45. If you are not a member please let us know because you’ll need gate access.