Spring is finally here! That means it’s time to kick the workout routine into full gear to get ready for the summer.

Maybe you had some new years goals that never came to fruition and that’s OK it happens. This is an excellent time to jump back in or start.

Transformation Academy is our BEGINNER group fitness program for those who are not working out and want professional guidance on what to do. The workouts are tailored to beginners and slowly increases the difficulty over 4 weeks to make sure you are in it for the long haul.

Join a group of likeminded beginners and improve your stability, flexibility, cardio, and strength under the close supervision of a coach. The exercise...

Summer is just around the corner and there is still plenty of time to make some serious fitness gains.

New year's goals never materialized?

You are doing some exercising but want to take it to the next level?

This 3-week beginner group fitness program is a great place to start.

Get support from a like-minded group and expert coaching.

Take out the guesswork and let us guide you towards your goals. This program is designed for exercise beginners. No previous exercise experience is needed.

Dates:

Start Monday, April 24th

Ends Thursday, May 11th

Class times are:

Monday 5:15 pm with coach Courtney

Tuesday 6 pm with coach Ashley

Thursday 6:30 pm with coach Oscar

This 3-week beginner group exercise progra...

WOD
5 Rounds not for time

12 Bench press (increase weight each set)

30 Cal of choice (can be different stations)

Rx, INT, Scaled

n/a

Swift

In 15min complete

50/35 Cal row

50/35 Cal bike

50/35 Cal ski

50 Wallballs

50 Med ball sit-ups

Skill

E:75 until failure

PWR clean + hang squat clean + FS

Add a squat each round

WOD
1/2 Karen

Rx

20/14

INT

16/13

Scaled

14/12 or lower

Swift

3K row

E3M stop and perform

12 Ring/box dips

WOD

1500m Row

150 Double unders

150ft Sandbag push

50 Hang DB snatch

150ft Sandbag push

150 Double unders

1500m Row

Rx

70/50

INT

50/35

50 DUs

Scaled

35/25 or lower

200 singles

Swift

4 RFQ of

12 Plate reach squats

12 Kossack DLs (6ea.)

2 ea. TGU

:30 Flutter kick

Skill

4min AMRAP

10x 1-leg V-ups

10 Hollow body rocks

10 Flutter kicks (2 count)

10 ea. Side plank hip touch

WOD
Partner workout

15min for max calories

A: Bike

B: Shuttle run (20, 40, 60, 75ft)

C: :30 KB Deadlift Hold

Rx

Vest

70/53

INT

70/53

Scaled

62/45

Swift

Team ski re-lay

Teams of 3-4 people

16min AMDAP

A: Ski

B: 200m run

C: Hang/plank

Skill

EMOM for 10min

Kipping HSPU

WOD

12min AMRAP 2-4-6-8-10-12-14.....

Pistols L

Pistol R

Pull-Up

Box Jump

Rx

20"
INT
16"

Assisted

Scaled

12"

Assisted

Swift

12min AMRAP

30 Calories of choice

20 Air squats

10 Burpee pull-ups

Transformation Academy - Fall 2022

This is a 4-week group exercise class specifically made for exercise beginners. It’s hard to figure out fitness on your own. Instead, get with a group of fellow beginners and follow the guidance of an exercise professional that will slowly progress you toward your goals.

Dates:

• Starts on Monday, October 24th


• Ends on Saturday, November 19th

Workout times:

• Monday 6pm-6:45pm


• Tuesday 6pm-6:45pm


• Wednesday 8am-8:45am


• Thursday 6:30pm-7:15pm


• Saturday 8:30am-9:15am

Price:

• $149


• Limited to 12 people only

Sign-up link:

• Please click here to sign up

Workout location

• TNT Fitness, 3683 New Town Blvd, Saint Charles, MO.


• Showers are available

This 4-week program will start off...

Skill

Build to Heavy Single

PWR Snatch

8x1, E:90

then,

EMOM x8

3 Reps @70%

WOD
4 RFQ
5 Dragon Flies

8ea. KB Windmill

20ft Bear Crawl

Rx, INT, Scaled

n/a

Swift

10-20-30-40-50

RKBS

Step-Up