The NEXUS Community
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Workouts

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Push Jerk 4

WARM UP

5 Minutes Foam Roll / FMS Exercises

3 Rounds

5 Pull Ups

10 Barbell Strict Press

10 Air Squats


STRETCH

10 PVC Pass Throughs

10 PVC Around The Worlds (Each Side)

30 Sec Head Through Window

30 Sec Quad Stretch

10 Leg Swings (Each Side)

30 Sec Runner's Lunge (Each Side)


WEIGHTLIFTING

Push Jerk

3x4 @ 60%

3x3 @ 70%

3x2 @ 80%


CORE

3 Rounds

20 Heel Taps


METCON (For Time)

200m Run

30 Wall Balls (14/20# RX)

15 Pull Ups

200m Run

20 Wall Balls

10 Pull Ups

200m Run

10 Wall Balls

5 Pull Ups

200m Run

Ladies Team Spins L2.1

Roll Out / Basic Stretch / FMS Exercises / PVC / REMEMBER TO BREATHE!


Plank: 1+30sec

Focus: 2x

Partner Battle Ropes


Warm-Up: 3x

Kneeling Side Pulls: 10 each side

Pistols: 5 each side

Wallball side throws: 5 each side


Core: 3x

Knee Tucks: 10

Russian Twist: 20 w. weight

Full Sit Ups: 10


ISO Movements: 3x

Ring Dips: 8

Front Squat: 10

Push Press: 12

Push Jerk 4 All Levels

MALE SCORES

FEMALE SCORES

About Us

The NEXUS Community is a place about fitness opportunities for all. NEXUS's vision is to re-establish a true sense of community through fitness, health, and wellness. We believe connection and community spreads beyond the four walls of their gym, benefiting Colorado Springs as a collective. We are committed to equality, integrity, and personal growth, alongside all levels of fitness. NEXUS at its core is about building a better, more inclusive fitness community in Colorado Springs. NEXUS's mission is to bring fitness education, body awareness, and injury prevention techniques into each class, creating a solid fitness foundation for our athletes. The word Nexus means connection. With connection of any kind, we bridge the gap for understanding. We See You, You Matter, And We Have Your Back Every Step Of The Way. This is what The NEXUS Community represents.

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