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
Workout of the Day In teams of 3, complete 4 rounds each of: Run 400m or Row 500m 15 Goblet Squats (53/35) 20 STO (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 all teammates have completed their respective
Warm Up Dynamic Drills Alt TGU x 10 – go slowly and focus on stability throughout the movement Workout of the Day A. 4 Sets A1: Front Foot Elevated Split Squat x 6-8 per – Rest 60 seconds A2: Ring Push Up x max reps @ 2010 – Rest 60 seconds B. 4 Sets Against
Warm Up Dynamic Drills In teams of 3, complete 2 sets each of: Partner A – Row 200m Partner B – Hang from Pull Up Bar Partner C – FLR on floor -alternate stations when the rowing partner completes the 200m. Workout of the Day A. 2 Sets For max reps: A1: Strict Pronated-Grip Pull-Ups
Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds of: Squat to Stand x 5 Good Morning x 10 Walking Lunge x 1 length Workout of the Day A. 4 Sets A1: Romanian Deadlift x 8-10 @ 3011 – Rest 60 seconds A2: Wtd Walking Lunge x 12-16 steps – Rest 60 seconds
