Build a strong foundation, or revisit for "back to the basics" refreshers at
6am or 6:30pm
Class is limited to 4 people, new members have first dibs, but it's open to every member!
Reserve quickly to save your spot!
Glute Bridges w/ Dodgeball Between Knees
Ring Dips - weight if able
UB Back Squats (80%, 70%, 60% 3-Rep Max)
Bring Sally Up Plank/Downdog Challenge - Take 2!
6:00 EMOM for Snatch Reps
10 Step Lunges
Dumbbell Snatches - alternate arms/rep
6x3 Pause Power Snatches
-reset every rep, increase every set, resting no more than 2:00 between sets
10x3 Deadlifts, rest 1:00 between sets
-start around 50% of max & increase,
jump so you can increase EVERY round
5 Rounds For Time*:
10 Double Unders
*if you complete your set unbroken:
UB pullup set - add 5 pullups each round
UB double under set - add 10 double unders each round
This is a GOOD workout to do the hardest level of pullup for those who usually need bands!
Thursday - 6:30pm Martial Arts Class
7 Rounds Untimed:
10 Stir-the-pots Each Direction
100' Sled Drag (shoulders in straps, walk fwd)
6x2 Pause Power Clean & Push Jerks
-reset every rep, increase every set,
resting no more than 2:00 between sets
10 1-Arm Side Stepping Kettlebell Swings
5 Handstand Pushups-deficit if able,
With a Partner - break reps up HOWEVER, only one person working at a time...
300 Single Unders
200 Air Squats
10:30am Competitor's Workout - Be ready to go at 10:30!
8min AMRAP Sx/Rx/Elite
5 DL @ (225/155)(315/225)(365/255)
25 Single/Double Unders
5 Pull-Ups/Ring Dips/Ring Muscle Ups
What kept you in a lower division? Work your weakness in 15:00 (pick one)
*Our training program meets you where your fitness level exists currently and facilitates calculated progress. Our Competitor's Class is either Rx or Sx. Treat it as if you are at a competition and have to rise up to Rx or scale down to Sx.
Individual scaling will only be applied in the comp class for extreme needs.