Mobility Class Begins Tonight!
We have a new mobility class beginning on Tuesday at 7pm. For unlimited members, this class is free. For others, it will be $8.
Gymnastics Strength
5 Rounds:
Max Strict Pull-ups
20 Push-ups
Max Strict Pull-ups
20 Push-ups
*Rest at least 90 seconds between rounds
*Score is total strict pull-ups
4 Rounds – A Fun Tuesday
4 Rounds for Time of:
10 Toes-to-Bar
5 Clean & Jerk (95/65)
20 Lunges
10 Toes-to-Bar
5 Clean & Jerk (95/65)
20 Lunges
Rx+ (135/95) & Add 3 Ring/Bar MUs Per Round
Back Squat 5-3-3-2
Back Squat for load:
#1: 5 reps @ 75%
#2: 3 reps @ 80%
#3: 3 reps @ 85%
#4: 2 reps @ 90%
#1: 5 reps @ 75%
#2: 3 reps @ 80%
#3: 3 reps @ 85%
#4: 2 reps @ 90%
3×4 – BBJs & Wall Balls
3 Rounds, 4 Minute AMRAP:
6 Burpee Box Jump Overs
12 Wall Balls
12 Med Ball Sit-ups
*Rest 2 minutes between rounds, pick up where you left off.
6 Burpee Box Jump Overs
12 Wall Balls
12 Med Ball Sit-ups
*Rest 2 minutes between rounds, pick up where you left off.
Mashed Potatoes
8 Rounds, 3 Minutes on the Clock
15 Wall Balls (20/14)
10 V-ups
8 Push-ups
15 Wall Balls (20/14)
10 V-ups
8 Push-ups
*Score is total reps – 264 possible
Rx+ Toes-to-Bar & Clapping Push-ups
15 Minutes w/Rest
15 Minute AMRAP of:
10 Burpees
15 Goblet Squats (50/35)
20 Kettlebell Swings
*Rest 30 seconds each round – sprint, then rest.
10 Burpees
15 Goblet Squats (50/35)
20 Kettlebell Swings
*Rest 30 seconds each round – sprint, then rest.
Stretch & Mobilize
Stretch & roll out for the remainder of class. Bradshaw is coming tomorrow!
Shoulder Press 3-3-3-2-2
Shoulder Press for load:
#1: 3 reps @ 70%
#2: 3 reps @ 75%
#3: 3 reps @ 80%
#4: 2 reps @ 85%
#5: 2 reps @ 90%
#1: 3 reps @ 70%
#2: 3 reps @ 75%
#3: 3 reps @ 80%
#4: 2 reps @ 85%
#5: 2 reps @ 90%
Weight Change Party!
4 Minute AMRAP of:
10 Deadlifts (185/135)
10 Single Arm Overhead Dumbbell Lunges (35/25)
6 Pull-ups
*Rest 2 MInutes
10 Deadlifts (185/135)
10 Single Arm Overhead Dumbbell Lunges (35/25)
6 Pull-ups
*Rest 2 MInutes
4 Minute AMRAP of:
10 Front Squat (95/65)
10 Single Arm Overhead Dumbbell Lunges (35/25)
6 Pull-ups
*Rest 2 MInutes
4 Minute AMRAP of:
10 Overhead Squat (75/55)
10 Single Arm Overhead Dumbbell Lunges (35/25)
6 Pull-ups
*Keep lunges even between arms
*Score each round separately
*Swap out weights during rest. Weight should start heavier, then reduce for each 4-minute AMRAP.
Rx+
Deadlift (225/185)
Front Squat (185/135)
Overhead Squat (95/65)
Replace Pull-ups With 3 Bar/Ring Muscle-ups