Warm Up Jumprope 3 minutes Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 8 @ 31X1 SA Bottoms Up KB Carry x 50ft per Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 31X1 – Rest 60 seconds A2: Powell Raise x 8-10 per @ 2020- Rest 60 […]
1 Class only at 9am at our Downtown, Triad, and Collierville locations. Workout of the Day for Monday In teams of 2,with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Row 50 Cals or Run 500m w/ Medball (250m each partner) Wallball x
Workout of the Day In teams of 2 or 3, partners alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Hang Power Clean x 3 (135/95lbs) Front Squat x 5 HSPU x 7 (Strict if possible) Rest/Walk 5 minutes In teams of 2 or 3, partners alternate full
Warm Up Run or Row 250m Then 2 Rounds of: Scap Pull Up x 5 T Push Up x 10 OHS x 15 w/ PVC Workout of the Day A. 3 Sets for Quality Rope Climb x 1-2 (legless if possible) SL KB RDL x 8 per @ 3011 FLR on Floor or Rings x
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 15/12 Cals (No Straps) Partner B – Hold Bottom of Front Squat 30 Seconds + Barbell Overhead Hold Partner C – Bar Tap x 10 + Hi/Lo Plank Rotate stations when the rowing partner is done. Workout of the Day
Warm Up Jumprope 3 minutes Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Supinated Hang 30 seconds Workout of the Day A. 3 Sets Nose to Wall HS Hold x 30-45 seconds (Shoulder Taps x 16-20) Supinated Chin Over Bar Hold x 20 seconds (CTB if possible – accumulate
Warm Up Run, Row, Bike, Ski, or Jumprope for 3 minutes Then 2 Rounds of: 3pt PVC Hinge x 10 SA OH Walking Lunge x 50ft (Left) Scap Push Up x 10 SA OH Walking Lunge x 50ft (Right) Workout of the Day A. 4 Sets A1: RFESS x 6-8 per @ 3010 – Rest
Warm Up In teams of 2, partners alternate sets of 20 to complete 40 total Jumping Jacks Then, In teams of 2, partners alternate reps 1:1 to complete a total of 20 Burpees Then 2 Rounds each of: Partner A – Walking Lunge x 50ft Partner B – Hang from Bar 30 seconds Workout of
Workout of the Day In teams of 3, complete 4 rounds each of: Run 400m, Row 500m, or Assault Bike 25/20 Cals 15 Goblet Squats (53/35) 20 Shoulder to Overhead (75/55) -All athletes may be working at the same time. Athletes will start at separate stations and may advance to their next station only after
Warm Up Row 250m (No Straps) Then 2 Rounds of: Scap Pull Up x 5 Burpee Broad Jump x 3 Wall Walk x 1 Workout of the Day A. 3 Sets Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick +
