01/04/2022

Announcements

Saturday Schedule BEGINNING THIS SATURDAY, JANUARY 8TH.

For the months of NOVEMBER – APRIL, we will be hosting a 9:00AM CLASS, followed by OPEN GYM from 10:00AM – 12:00 Noon.

For the months of MAY – OCTOBER, we will be hosting an 8:00AM CLASS, followed by OPEN GYM from 9:00AM – 11:00AM.

The seasonal schedule change is to accommodate for the drastic temperature changes in the Summer vs. the Winter months.

GENERAL DB WARM-UP | 7:00

2 sets

1:00 single-unders or double-unders

15 single-DB RDLs

10 single-arm DB presses / arm

5 push-ups + overhead stretch

:20 active hang

PULL-UP WARM-UP | 5:00

1 set

5 scap pull-ups

10 kip swings

3 kip swings + 3 kips (unbroken)

3 strict pull-ups or 5 tough ring rows

10 kipping pull-ups, total

DB SNATCH CYCLING | 5:00

– Use a light DB for the progression.

3 rounds for time of:

100 double-unders

50 DB snatches (50/35 lb)

25 pull-ups

18 Minute Time Cap**

Rx+: Sub 15 Minutes

15 Minute AMRAP:

50 Double Unders

20 Alternating DB Snatches (50/35)

15 Pull Ups