Tuesday

GYM IS CLOSED

Happy New Year Everyone!

Join us on Wednesday 2/1/19 for an amazing start to the new year!

Mandy Drummond
Monday

Only one Class at 9am!

No classes Tuesday 1/1/19

All regular schedule classes Wednesday 1/2/19

Coach Mandys Birthday Workout:

For Time

31 Pull-ups

31 Push-ups

31 Front Squats 135/95

31 Deadlifts 135/95

31 Burpees

31 Box Jump Overs 24/20

31 Shoulder to Overhead

31 Power Cleans

31 Toes to Bar

31 Jumping Lunges (total)

31 Push-ups

31 Pull-ups

2018m Run

Mandy Drummond
Saturday

Partner Workout

8 Rounds For Time:

1 Partner: 15 Box Jumps 24/20”

1 Partner: 50 Double Unders

Synchro: 9 Deadlifts 225/155#

*Alternate Box Jumps and Double under Each Round

Mandy Drummond
Friday

Strength Training

Back Squat: 5-1-5-1-5-1

Set of 5 around 75-80%, Singles around 90%

Metabolic Conditioning:

4 Rounds For Time

300m Run

15 Thrusters 75#

10 Burpees

Mandy Drummond
Thursday

Gymnastics:

Handstand Walking, Skills and Drills

Metabolic Conditioning

20 minutes as many rounds as possible

1k/800m Row

20 Alt DB Snatch

20 Pull-ups

Mandy Drummond
Wednesday

Strength Training (Put Those Christmas Cookies to work)

Deadlift: 5-1-5-1-5-1

*75-80% for sets of 5, 90% for singles

Metabolic Conditioning

3 Rounds for Time:

40 Medball Squat Cleans 20/14

20 Toes to bar

Mandy Drummond
Tuesday

Gym Closed

Happy Holidays for all

Enjoy a Mandatory Rest day with Family and Friends and we hope to see you all for a normal Schedule the remainder of the week!

If you’re Itching for a little something…

40 min Run

Every 5 minutes stop and Perform 15 Pushups + 30 Air Squats

Have a Great Day!

Mandy Drummond
12 Days of Christmas The Academy Style

12 Days of Christmas The Academy SC Style

1 Thruster 115/75

2 Push Press 115/75

3 Hang power Cleans 115/75

4 Deadlifts 115/75

5 Burpees

6 Walking Lunges/side

7 Pull-ups

8 Box Jump

9 Toes to Bar

10 Double Unders

11 Overhead Squats 115/75

12oz Beer And or 12 Power Snatches 115/75

Mandy Drummond
Monday Christmas Eve

One Class! 9am

“12 Days of Christmas”

1- Come to Class and find out

If you are not around to enjoy the festivities Please Enjoy our at home Version of the 12 Days of Christmas

done just like the song, 1, 2.1, 3.2.1, 4.3.2.1, and so on until the final round: 12.11.10.9.8.7.6.5.4.3.2.1

1 burpee
2 squats
3 pushups
4 situps
5 tuck jumps
6 mountain climbers (R+L=1)
7 hollow rocks
8 walking lunge steps
9 jumping jacks
10 supermans
11 high knees (R+L=1)
12 lateral hops (R+L=1) Over Something that allows quick rebounding jumps

Check Back Later for the excitement that was our Workout of the day at The Academy SC

Mandy Drummond
Saturday

With a Partner For Time

100 Bench Press 135/95#

*Partner Holds Wall Sit

100 Front Rack Walking Lunges 135/95#

*Partner Holds straight arm Plank

500 Double Unders

*Partner Holds KBs in Farmers Hold 24/16kg

Mandy Drummond