Workout of the Day

Warm Up Row 300m Dynamic Drills Then 2 Rounds Scap Pull Up x 10 Alt TGU x 4 Wall Walk x 2 Workout of the Day A. 3 Sets for Quality Alt TGU x 6 Nose To Wall HS Hold x 45-60 seconds Toes to Bar x 6-8 Box Jump/Step Down x 10 B. 4 […]

Warm Up Run or Row 250m Dynamic Drills Snatch Instruction Workout of the Day A. 5 Sets A1: Power Snatch x 1 + OHS x 2 A2: Double Under x max reps in 30 seconds A3: Side Bridge x 30 seconds per – Rest 60 seconds B. In teams of 2, partners will alternate movements

Warm Up Row 300m Dynamic Drills Then 2 Rounds Scap Push Up x 10 Dislocate x 10 Push Press x 10 (45/35) Workout of the Day A. 4 Sets A1: Press x 8-10 @ 20X1 – Rest 60 seconds A2: Russian KBS x 15-20 – Rest 60 seconds A3: Hollow Hold/Rocks x 20-30 seconds –

Warm Up Jumprope 3 minutes Dynamic Drills Ankle, Hip, and Front Rack Mobility Workout of the Day A. 5 Sets A1: Front Squat x 4-6 reps @ 20X1 A2: Pull Ups x max reps in 30 seconds – Rest 60 seconds A3: FLR x 45-60 seconds – Rest 60 seconds -Move directly from A1 to

Warm Up Row or Run 250 Dynamic Drills Ankle, Hip, and Front Rack Mobility Power Snatch Instruction Workout of the Day A. 4 Sets A1: Power Snatch x 2.2.2 – Rest 5 seconds between doubles A2: Side Bridge x 30 seconds per side B. EMOM for 8 minutes Odd – Thruster x 6 (95/65) Even

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 rounds Box Jump/Step Down x 5 Good Morning x 10 KBS x 10 Workout of the Day A. 4 Sets A1: Power Clean x 3.3 – Rest 5 seconds between triples A2: Box Jump x 5 @ 13X1- Rest 90 seconds B. Complete as many rounds

Warm Up Row 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds Box Jump x 5 Goblet Squat x 10 @ 20X1 Good Morning x 10 Workout of the Day A. Every two minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @

ANNOUNCEMENT:  Collierville – 5:45am is cancelled Midtown & Downtown – 6am is cancelled. All other classes on the schedule are on.   Warm Up Jumprope 3 minutes Dynamic Drills Then 2 rounds Scap Pull Up x 10 T Push Up x 10 Dislocate x 10 Workout of the Day A. CGBP – Find 1RM @

ANNOUNCEMENT:  All classes for this afternoon and evening are closed at all locations.  Stay safe and keep warm.   Warm Up Jumprope 3 minutes Dynamic Drills Then 2 rounds Scap Pull Up x 10 T Push Up x 10 Dislocate x 10 Workout of the Day A. CGBP – Find 1RM @ 20X1 For the

Warm Up Row 250m Dynamic Drills 2 Rounds Scap Pull Up x 10 Scap Push Up x 10 Step Ups x 10 (5 per) Workout of the Day A. 4 Sets A1: Alt Pistol x 8-10 A2: Rope Climb x 2-3 A3: Nose to Wall HS Hold x 45-60 seconds B. 2 Sets Against a