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Happy Family Day!

Please remember there is only one class today at 9:30 am

Enjoy your day with your family <3

 

Workout of the Day

Context: Mental Toughness

Mobility: Shoulder

Skill Practice Warm Up: Spend 6 minutes working on kipping drills geared toward pull ups, chest to bar pull ups, and bar muscle ups.

Strength: 9×1 deficit deadlift – 9 of 14, same weight across, approximately 70 – 85% of max

Super Set: 9×2 strict weighted ring dip (or progressions), “across,” scale to the same challenge

Metabolic Conditioning: “Smokin’ Joe”

7 minute AMRAP

20′ out 20′ back overhead plate lunge
8 bumper plate burpees (same)
30 double unders

Performance: plate 25/45,
Athletic: plate 15/25,
Health: plate 10/15, 60 singles

Scaling Guide: 2.5 – 5 rounds, about 2:00 per round.

Optional ‘Cash Out’: 6 db clean and jerks, 8 toes to bar, max rounds in 4 min

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