Warm Up 2 Rounds 10 Wallslides 10 Ring Rows 10 Dislocates Strength/Skill 3 Sets A1: Press x 8-10 reps @ 21X1 – Rest 45 seconds A2: SA Bent Row x 8-10 per @ 2011 – Rest 45 seconds 3 Sets B1: Dips x 8-10 (Rings or Stationary) – Rest 45 seconds B2: Plank on Elbows […]
Merry Christmas and Happy Holidays! MetCon Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . . 1- 250m Row or Run 2 – Muscle Ups or Dips 3 – KB Thrusters 4 – Burpee Box Jumps 5 – HSPU or HR Push
Schedule Reminder: Monday – Regular Hours Tuesday – 6am and 9am only Wednesday – Closed Thursday – Regular Hours Warm Up Foam Roll and Hip Mobility 2 Rounds 10 Goblet Squats @ 30X1 10 Ring Rows @ @ 2011 Strength/Skill 4 Sets A1: Back Squat x 8-10 reps @ 30X1 – Rest 60 seconds
Warm Up 2 Rounds 10 Scap Push Ups 10 T Push Ups 10 Ring Rows Strength/Skill 4 Sets A1: 1 Press + 3 Push Press – Rest 45 seconds A2: Hollow Rocks/Hold 20 seconds – Rest 45 seconds MetCon In teams of 2 partners will alternate full rounds to complete as many reps as possible
Warm Up Dynamic Drills 2 Rounds 5 Box Jumps 10 KBS 20 Double Unders Strength/Skill 4 Sets A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps A2: Tall Box Jumps/Step Down x 1.1.1.1 – Rest 5 seconds between reps A3: Ring Fallouts x 8-10 reps – Rest 60 seconds MetCon Perform 3 Rounds
Warm Up Hip Mobility Dynamic Hip Drills as a group 5 Minutes Jumprope Strength/Skill 10 Minutes to establish a max distance Broad Jump MetCon 5 Sets of: 90 Seconds Rowing for Max Calories Rest 30 Seconds 90 Seconds KBS (53/35) for Max Reps Rest 30 Seconds 90 Seconds Double Unders for Max Reps
Warm Up Take 10 Minutes to foam roll posterior chain and work on scapular mobility with your coach. 2 Rounds 5 Inchworms 10 Good Mornings 15 KBS Strength/Skill 5 Sets of: A1: Deadlift x 4-6 reps @ 21X1 – Rest 90 seconds A2: Dips x 6-8 reps (Rings or Stationary) – Rest 90 seconds A3:
Warm Up Dynamic Drills 5 Minutes Jumprope Strength/Skill Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… MetCon For time: 100 Double Unders (300 singles) 50 Pull Ups (Jumping or
Warm Up Hip and Front Rack Mobility 2 Rounds 10 Goblet Squats @ 31X1 10 T Push Ups 5 Box Jumps Strength/Skill 4 Sets A1: Front Squat x 4-6 reps @ 31X1 – Rest 45 seconds A2: Ring Push Ups x Max reps @ 1010 – Rest 45 seconds A3: Strict Toes to Bar x
MetCon 3 Rounds for max reps/cals of: Wallball (20/14) KBS (53/35) Push Press (75/55) Row for calories In this workout you move from each of four stations after a minute. You will have 30 seconds of rest time to transition between stations. This is a 5:30 round from which a one-minute break is allowed before
