Press and hinge – Wed 6.28.17

 In W.O.D.

In functional fitness a hip hinge prioritizes the use of our posterior chain (loading of the hamstrings and glutes).  This is important in building strength in all directions.  We push, we pull, we squat, we hinge, and some add we jump.  All these movements produce or resist great amounts of force in all necessary directions from the body.

Strength:  Push Press 2-2-2-2-2

Conditioning: AMRAP in 12:00:
– 10 KB/DB Power Clean and Push Press – left
– 10 KB/DB Power Clean and Push Press – right
– 10 KB/DB Swing- Russian
– 10 Weighted Sit Ups*

*Focus on the most perfect Sit ups you can do! Hold the weight as high up on chest as possible
**Performance: heavier than 53/35#, Fitness: 53-35#, Health: 35-44/18-26#


This is the last week of June, and the last week partnering with Soles4Souls for the 3rd Annual Shoe Drive! Throughout the month, every 10 check-ins will provide one pair of shoes to someone in need. Check-in and help give #shoes4kids!


Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?


The Compound’s Mission: To provide simple and effective training for a healthy life.

We train functional movements, including squatting, pushing, pulling, throwing, and jumping. Training this way ensures full range of joints and muscles, strengthening the entire body and allowing you apply these movements into everyday life. you will be much healthier and happier!

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