Close

Not a member yet? Register now and get started.

lock and key

Sign in to your account.

Account Login

Forgot your password?

Please Welcome Mark

01 Mar Posted by in Graduates | Comments

Please Welcome Mark to classes!  Mark spent some time with some rowing buddies at the old gym years ago.  Opening his accounting firm and starting a family took priority until recently, and now he is able to take on his fitness goals again.  If you need your taxes done, let him know!  Please introduce yourself and congratulate him for kicking butt on Fight Gone Bad!

Workout of the Day

Context: Practice

Mobility: Hip

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

Strength: 8×1 back or box squat – 1 of 15, same weight across, approximately 60 – 70% of max for back squat, 50 – 60% of your back squat max for box squats)

Super Set: 8×3 single arm ring row, “across,” scale to the same challenge

Metabolic Conditioning: “Fortunate Son”

For time, 3 rounds

12 front squats -from the floor-
12 burpee pull-ups

Athletic: 95/135 lbs
Performance: 65/95 lbs
Health: 45/65 lbs

Scaling Guide: 4 – 10 minutes.

Scale Up: OHS instead of front squats. Some may consider doing this for just the first round.

Compare to: NEW WORKOUT

Optional ‘Cash Out’: Out: 60s of plank, 20 wall ball, 2 rounds

Leave a Reply