Warm Up Jumprope 3 minutes Then 2 Rounds of: Bar Tap x 10 Alt Box Step Up x 10 Workout of the Day A. 3 Sets TTB x 10-15 Alt Pistol x 10-12 Double Under x 40-50 B. 5 Rounds for time of: Run/Row 250m OR Assault Bike 15/10 Cals CTB Pull Up x 10
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) Hang Power Snatch (Mid Thigh) x 3 + 1 OHS @ 31X1 B. 5 Sets – Deadlift @ 31X1 – see the stop
We have regular hours at all locations! Warm Up Jumprope 3 minutes Ankle and Hip Mobility Then 2 Rounds of: RDL x 5 (45/35lbs) Hang Muscle Clean x 5 Front Squat x 5 Press x 5 Workout of the Day A. 4 Sets A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds A2:
Holiday Hours Monday 12.24 – 1 Class Only at 10am Downtown, 10am Collierville, 9am Triad, Midtown is closed. Tuesday 12.25 – Closed Wednesday 12.26 – Regular Hours Monday 12.31 – 1 Class Only at 10am Downtown, Collierville, and Triad- Open Gym 11 to 1pm. Tuesday 1.01 – Closed Wednesday 1.02 – Regular Hours Workout of
Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 35 minutes of: Double Under x 150 Row 100 Cals Alt. SA DB Thruster x 60 (50/35lbs) Muscle Up x 15 Comp Class 8am Downtown Only A. 3 Sets Supinated
Warm Up Run 250m Then 2 Rounds of: Walking Lunge x 50ft Scap Pull Up x 5 T Push Up x 10 Workout of the Day A. 4 Sets A1: Wtd. Walking Lunge x 12-16 steps – Rest 60 seconds A2: Wtd Pull Up x 3-4 @ 20X1 – Rest 60 seconds A3: Ring Push
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Dislocate x 10 Good Morning x 10 OHS x 10 Workout of the Day A. Every 2 minutes, for 10 (5 Sets) Hang Power Snatch (Mid Thigh) x 3 + 1 OHS @ 31X1 B. 5 Sets – Deadlift @ 31X1 – see the stop
Warm Up Run 250m Ankle, Hip, and Front Rack Mobility In teams of 3, complete 2 Rounds each of: Partner A – Run 250m Partner B – Scap Pull Up x 5 + Hi/Lo Plank Partner C – Burpee x 5 + Front Squat x 10 (45/35lbs) Workout of the Day A. 4 Sets A1:
Warm Up 2 Rounds of: Squat to Stand x 5 Box Jump/Step Down x 3 Wall Walk x 1 Jumprope 30 seconds Workout of the Day A. Complete 10 reps of HSPU Negative @ 50A1 B. 10 minutes @ 85% of: Row 15 strokes HSPU x 10 OR Max reps in 45 seconds. Box Jump
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Cat Cow x 5 Prone Kneeling T Spine Rotation x 5 per Half Kneeling SA KB Press x 5 per Workout of the Day A. 3 Sets A1: Press x 6-8 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest