Sun, 9/13
September 12, 2015
Tuesday, 9/15
September 14, 2015


3 Rounds
5 Hanging Scap Retractions
10 Spider Lunges
5 Dolphin Pushups
10 Alt Dead Bugs
5 Pushups
10 OH Band Pull Aparts

4 Rounds
2 Min Max Strict Pullups
2 Min Max HSPU*
2 Min Rest

4 Rounds NFT
10-15 DB Wrist Extensions
10 Band Half Kneeling Pallof Press/ side
15 Tube Face Pulls

*HSPU Options: Ab Mat &Plates, Single Ab Mat. Either may be Strict or Kipping
*HSPU Scaling: Max rounds of 2 Wall walkers +4 DB Strict Press+ 8 V Ups
*Scale Pullups to Single band or Ring Rows


  1. Dray says:

    Enjoying the pair of humbling strict pull-up workouts recently – have lost a lot of ground there that I need to make up before Wade’s workout! Also got some good pointers from both Jessi (kipping) and Lance (strict) on handstand pushups that I hope to put to use while fresh at some point in the near future.

    But the fun part of the night was really the yoga session after classes. I wish I had changed clothes or something so I wasn’t dripping sweat right from the beginning but that was great and I’m really looking forward to catching more of these in the future! Thanks for getting all that organized, Mike, and a big thanks to Jess for coming out to guide us in what was a fairly humid and smelly gym by 8:30 tonight…