Gymnastics Gymnastics Skills Practice – Come in and have some fun! Play on the high rings, get up on the ropes, learn a kipping pullup. Etc.! Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency. (Take 2-3 minutes at each movement then switch) –...Read More
Weightlifting Three sets of: Front Squat ( 5-6 reps @ 30X1) Rest 90 Seconds Strict Supinated Grip Pull-Up (Max Unbroken Reps @ 11X0) (if you cannot perform 8-10 reps, use a band assist to enable you to get at least 8 reps) Rest 90 Seconds Metcon For time: 500 Meter Row 50 Kettlebell Swings 100...Read More
Weightlifting Four sets of: Turkish Get Up (3 Reps – Each Arm) Rest 90 Seconds L-Sit Tuck to Extension (7-10 reps) (extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat) Rest 90 seconds Metcon Every minute, on the minute, for 10 minutes: 8 Alternating Dumbbell Snatches (75/55 lbs) Double-Unders x...Read More
Weightlifting Take 15 minutes and find today’s 1-RM Clean and Jerk. Metcon In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead. Against a 3-minute running clock… Row 500 Meters Sandbag Ground to Overhead x Max reps (65/40#) Rest 3 minutes (P2 is working) *No bailing...Read More
Metcon In teams of three, complete as many rounds as possible in 15 minutes of: 10 Slamballs (30/20 lb) 6 Burpee Box Jump-Overs (24″/20″) Rest EXACTLY five minutes, and then: Metcon In teams of three, complete as many rounds as possible in 15 minutes of: 10 Pull-Ups 20 Kettlebell Swings (24/16 kg) For both the...Read More
Weightlifting Take 12-15 Minutes to find today’s 5-RM Overhead Squat Overhead Squat (5-RM) Metcon Every four minutes, for a total of six sets, complete: 35/25 Calories of Rowing 10 Overhead Squats (135/95 lbs) Accessory Work See Instagram for details. Please complete on your own after class ends. Read More
