Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 5 Walking Lunge x 50ft Workout of the Day A. Every 4 minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of […]
Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: Inchworm x 3 SA KB Front Rack & OH Carry x 50ft per Then 2 Rounds w/PVC of: Dislocate x 10 Good Morning x 5 Pressing Snatch Balance x 5 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) Hang Power
Warm Up Row, Run, Bike, or Ski 3 minutes Ankle and Hip Mobility Then 2 Rounds with empty barbell of: Elbow Rotations x 5 per Front Squat x 5 Press x 5 Thruster x 5 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds A2: Dynamic
Warm Up Row or Run 250m Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Alt Box Step Up x 10 Workout of the Day A. EMOM for 10 Odd – Power Clean x 5 TnG (135/95lbs) + Double Under x 20 Even – TTB x 8-10 Rest/Walk 5 minutes
Warm Up Jumprope 3 minutes Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per T Push Up x 10 Scap Pull Up x 5 Workout of the Day A. 4 Sets A1: Press x 4-6 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per
We are closed at all locations Saturday Jan, 5th. All of our people will be at the Hit & Run Holiday Havoc at our Triad location in East Memphis. This first heat will start at 9am. Come on out and cheer for your friends. They will appreciate the support. If you are looking to
Warm Up Run, Row, Bike, or Ski 3 minutes Then 2 Rounds of: SA Ring Row x 5 per @ 2011 Hollow Rock/Hold 30 seconds Hi/Lo Plank 45 seconds Workout of the Day A. 3 Sets Bar Tap x 10-15 FLR on Floor x 45-60 seconds B. 3 Sets B1: TGU x 2 per –
Warm Up Row 3 minutes Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 SA KB OH + Front Rack Carry x 100ft per Then 2 Rounds w/PVC of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. Every 2 minutes, for 10 (5
Warm Up Row 3 minutes (No Straps) Ankle and Hip Mobility Then 2 Rounds of: Alt Elbow Rotation x 10 Front Squat x 5 (45/35lbs) Press x 5 Thruster x 5 Workout of the Day A. 4 Sets A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds A2: SA Bent Row x 6-8
10am Class Only on Monday NYE Closed Tuesday Workout of the Day In teams of 2, with only 1 person working at a time: Row or Ski 2018m Then alternate full rounds to complete 12 Rounds (6 each) of: 12 DB Hang C & J (6 per w/ 50/35lbs) 31 Double Unders 18 Wallball
