Recent Workouts

Wednesday, 7/8

IMG_7376

Warm-Up
3 rounds of
5 Hanging Scap Retractions
10 Supine Scorpion
5 Rolling Split Straddles
10 OH Band Pull Apart
5 Quadruped Ext & rotation/ side

Skill
EMOM for 12min:

  1. 6 Kip Swings (scale up to: 3 Kip Swing + 3 CTB PU /OR/ […]

Tuesday, 7/7

April

Warm-Up
3 Rounds of
12 Pause Squats
6 Alt T Push-ups
12 Spider Lunges
6 Quadruped Ext & Rotation/ side

then,

1 Minute Death Stretch/ side
1 Minute Band Super Front Rack/ side

Met-Con
Prep:
1 x 5 Front Squat + 5 Strict Press (bar only);
2 […]

Monday, 7/6

IMG_7374

Warm-Up
3 rounds of
5 Hanging Scap Retractions
10 Spider Lunges
5 Dolphin Pushups
10 Alt dead Bugs
5 Tube Sword Pulls/ side

then,

1 Minute OH Band Stretch/ side
1 Minute Calf stretch/ side (:30 straight leg/:30 bent knee)

Met-Con
8 Rounds for time of
8 Alt DB […]

Sunday, 7/5

Reminder: due to the weekend holiday, there will be one class only at 10am (both locations)
(all other classes and Open Gym are CANCELLED)

IMG_7880

Warm-Up
3 Rounds of
15 Band Good Mornings
10 Spider Lunges
15 Band Pull Aparts
10 Supine Scorpion

then,

2 […]