Warm Up 2 Rounds: Jump Rope 60 seconds Hang From Bar x 30 seconds FLR x 20 seconds Box Step Over x 10 Workout of the Day A. 3 Sets: A1: Weighted Step Up x 6 per – Rest 45-60 seconds A2: Wide Grip Pull Up x 6-10 @ 2111 – Rest 45-60 seconds A3: […]
Warm Up Row or Bike 20/15 Cals Then, 2 Rounds: Hang Clean x 5 (Barbell or PVC) Push Jerk x 5 Lateral Box Step Up x 5/per Workout of the Day A. 5 Sets: Hang Clean x 1.1.1 – Rest 5-10 seconds between singles Tall Box Jump x 1.1.1 – Rest 2-3 seconds between jumps
Warm Up Row, Bike or Ski 90 seconds (30 seconds easy, 30 seconds moderate, 30 seconds hard) 2 Rounds: T Push Up x 10 Good Morning x 10 Workout of the Day A. 3 Sets: A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Staggered Stance SA Deadlift x 6 per @ 3011
Warm Up 1 Round: Row 200m SA KB Swing x 5 + SA KB Push Press x 5 per side Wall Walk x 2-3 1 Round: Run 150m Box Step Up x 10 Hang from Bar x 30 seconds Workout of the Day A. For Quality: Strict Pull Up x 30 @ 2011 B. 12
We have normal hours at all of our locations for MLK day. Warm Up Row 250m or Run 200m Dynamic Squat Mobility Then, 2 Rounds: Back Squat x 5 Push Press or Push Jerk x 5 Bar Tap x 10 Workout of the Day A. 4 Sets: A1: Back Squat x 4-6 @ 30X1 –
In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Double Under x 120 Erg 90 Cals Hang Power Snatch x 60 (95/65lbs) Front Squat x 30 (95/65lbs) Muscle Up x 15 OR Sandbag Over the Shoulder
Warm Up Row 20/15 Cals Then, 2 Rounds: Jump Rope x 30 seconds Scap Pull Up x 10 Burpee x 5 Alternating Reverse Lunge x 20 steps 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
Warm Up 2 Rounds of: Bike x 30 seconds @ 90% RDL x 8 (PVC only) Dislocate x 8 OH Squat x 8 Workout of the Day A. 8 Sets: A1: Hang Clean (Mid thigh) + Front Squat – Rest 2 minutes between sets B. Complete as many rounds and reps as possible in 10
Warm Up Row 500m Then, 2 Rounds: Box Jump with Step Down x 7 Burpee x 6 Push Press + Push Jerk x 5 (Barbell or PVC only) Workout of the Day A. 4 Sets: A1: Push Press x 3 – Rest 30 seconds A2: Push Jerk x 3 – Rest 30 seconds A3: Side
Warm Up Row or Ski 2 minutes Then, 2 Rounds of: High-Low Plank 30 seconds Good Morning x 8 Seated Wallslide x 8 Workout of the Day A. 3 Sets: A1: SA FLR on Floor (Left) x 20-30 seconds – Rest 45 seconds A2: SL KB RDL (Right) x 6-8 @ 3011 – Rest 45