A. Muscle Up Skill Work a. Kipping on the Rings b. Kipping Pull ups on the rings c. Muscle Up Transitions Those with muscle ups: 10 Minutes: AMRAP Muscle Ups or 30 For Time Those without muscle ups will work… Read more »
Workout of the Day
A. Skill: Turkish Get up B. NFT: Complete 50 Turkish Get ups, alternating hands every rep.
NOTE: Next Endurance classes are Wednesday, October 29th.
5 Rounds: 20 Cal Row 20 Russian Kettlebell Swings (24/16) 20 No Push up Burpees (1:2 ratio for work:rest)
3 person teams, 30 minute AMRAP: Person A Runs 400 m Person B AMRAP Double Unders in the time it takes A to finish the 400 m run. Person C Rest Order you do the work is row, double unders,… Read more »
A. “Karen” For time: 150 Wall balls (20/14) B. Cash Out: L-Sit Hold Practice
Mobility Warm up A. 5 rounds for time of: 12 Bench Press (Bodyweight/70% of Bodyweight) 10 Strict Chest to Bar Pull ups B. 4 sets: 8 Burpee Box Jump Overs (24/20″) AD for 25 seconds Rest 4 minutes C. Back… Read more »
5 Rounds for time of: 20 Ground to Overhead w/plate (45/25) 200 m Run 20 Burpees (Jump on plate) 200 m Run
A. Warm up Complex: 3 Muscle Snatch + OHS + Snatch B. Hang Snatch from Below the Knee Position up to Heavy Single in 5-7 sets C. Alternating Tabata intervals: Air Squats Burpees Perform 20 seconds of Max Squats, then… Read more »