– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 3-3-3-3-3RM
Post loads to comments.
Complete as many reps as possible in 7 minutes following the rep scheme 3-6-9-12-15-18,etc. of:
Clean & Jerk (135/95lbs)
Notes: This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Post scores to comments.
I. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives/Band Assisted**
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)
III. Remedial Pull-up Training: 5 sets of 5 reps (strict/deadhang), alternate between close and normal width grip on the Pull-up bar, scale with bands as necessary.
Rest 3:00 before one final max repetition effort with any style of pull-ups (strict to butterfly) permissible.