Wednesday 04/27/22

“Active Recovery/Open Gym”

1 Round

2000m/1600m Row

4000m/3200m Bike ERG

300 Single Unders

50 Wallball Sit-ups 20/14

2 Rounds 

1000m/800m Row

2000m/1600m Bike ERG

150 Single Unders

25 Wallball Sit-ups

Core:

“Durante Core 2”

5 Rounds

10 Arch Rocks

10 Arch-ups

10” Arch Hold

1’ Rest

Skill:

Bar Muscle-up Progression Part 1

3x3x5” Hollow to Superman Hold

(Hold each position for 5 seconds, hollow to Superman is one rep, repeat for three reps total.)

3×1+1 Kipping Pull-up to Chest to Bar Pull-up

3×3 Hips to Bar

Weightlifting: 

A. 1RM Muscle Clean

– 15’

– Keep form intact

B. 10’ EMOM

3 Touch and Go Power Snatch

– Build each set

C. Snatch Pulls

2x5x95, 3x5x100

– 2’ Rest

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

Learn more about our privacy & cookie policy.

This website or its third-party tools process personal data.
You may opt out by using the link

learn more about our membership options

Fill out the form below to get started.

Learn more about our privacy & cookie policy.