Warm Up Row 300m Dynamic Drills Then 2 Rounds of: Snatch Grip RDL x 5 Hang Power Snatch x 5 Snatch Grip Push Press x 5 OHS x 5 Workout of the Day A. 4 Sets A1: Hang Power Snatch (below the knee) x 1.1.1 – Rest 5-10 seconds between singles A2: “Tall” Box Jump […]
Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Scap Pull Up x 10 Goblet Squat x 10 Workout of the Day A. 3 Sets A1: Pull Up (Pronated) x max reps – Rest 60 seconds A2: Chin Up (Supinated) x max reps – Rest 60 seconds A3: Ring Row (AHAP) x
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Scap Push Up x 10 Single Arm Bottoms Up KB Press x 10 (5 per) @ 2112 Workout of the Day A. 4 Sets A1: Press x 6-8 @ 20X1 – Rest 60 seconds A2: Double Under x max reps in 30 seconds
Warm Up Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 32X1 T Push Up x 10 Deadhang x 30 seconds Workout of the Day A. 5 Sets A1: Front Squat x 3 @ 32X1 – Rest 60 seconds A2: Dynamic Push Up x 6-8 – Rest
Workout of the Day In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 12 minutes of: Muscle Up x 3 or CTB Pull Up x 5 Alt KB Snatch x 10 (53/35) Double Under x 25 Rest 6 minutes, then: In teams of 2, partners alternate
Warm Up Jumprope 3 minutes Then 2 Rounds of: Single Leg RDL x 1 length Walking Lunge x 1 length Bear Crawl x 1 length Workout of the Day A. 4 Sets A1: Wtd Step Up x 6-8 per – Rest 45-60 seconds A2: FLR x 30-45 seconds – Rest 45-60 seconds A3: Russian Twist
Warm Up Row or Run 250m Dynamic Drills Then 2 Round of: Scap Pull Up x 5 Deadhang x 30 seconds Burpee Broad Jump x 1 length Workout of the Day A. 2 Sets A1: Wide Grip Pull Up (Pronated) x 5-8 – Rest 90 seconds A2: Chin Up (Supinated) x 6-10 – Rest 90
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Snatch Grip RDL x 10 OHS x 10 Workout of the Day A. 4 Sets A1: Hang Power Snatch x 1.1.1 – Rest 5-10 seconds between singles A2: Double Under x max reps in 30 seconds – Rest 90 seconds B. 4 Sets
ANNOUNCEMENT: The 6:30 PM class Tuesday is cancelled at the Downtown location. We are hosting the Double Under Workshop at that time. You are welcome to attend the Midtown or Collierville locations. Also, the Barbell Club starts Tuesday. We have 2 sessions: 4:00pm to 5:30pm and then again at 7:30pm to 9pm. Warm Up
Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Goblet Squat x 5 @ 32X1 Ring Row x 5 @ 2111 Workout of the Day A. 4 Sets A1: Front Squat x 5 @ 32X1 – Rest 60 seconds A2: Single Arm Bent Row x 8-10 per
