RMU Practice

10 Minutes of Ring Muscle-up/Gymnastics Practice

Let’s Get Moving

10 Minute AMRAP of:
20 Pull-ups
20/14 Calorie Row
20 Push-ups

Rx+ – Swap pull-ups w/5 RMUs

At Home Workout

We are closed on the 4th of July. Below is a workout you can do at home.

Warm Up:
800 Meter Run
10 Push-ups
10 Air Squats
1 Minute Plank

10 Minute AMRAP of:
10 Burpees
15 Air Squats
15 Sit-ups

FGB Style

4 Rounds for Reps
Minute 1 – Burpees
Minute 2 – Walking Lunges
Minute 3 – Hang Power Cleans (75/55)
Minute 4 – Rest

*Score is total reps through all 4 rounds
Rx+ (95/75)

ROMWOD

We’ll close out class with ROMWOD

Back Squat 3-3-2-2-1-1

Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 80%
#5: 1 rep @ 85%
#6: 1 rep @ 90%

2 Round Tuesday

2 Rounds for Time:
800 Meter Run
20 Candlesticks
20 Box Jumps (24/20)

Reminder – Closed on 4th

The gym will be closed on the 4th of July (Thursday). Normal classes on the 3rd & 5th

Negative Pull-ups

Jump or use a box to get chin over the bar, then lower as slowly as possible to full arm extension. If you drop all the way down in under 5 seconds, add a band or two to assist. Use lighter bands than you tested your strict pull-ups with.

3 Sets of 3, alternate w/push-ups
*Score is max seconds on the negative

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