The gym will be closed Saturday and Sunday
Strength/Skill
10:00 Practice
Handstand Walking
Workout
3 Sets
50 Double Unders
20 DB Push Press (45/35)(35/25)
50 Double Unders
:30 HS Hold (wall)
-Rest 1:00-
3 Sets
10/8 Cal Row
20 Ring Rows
10/8 Cal Row
10 Bar MU
AMRAP15
20 Russian KB Swings (70/53) (53/35)
20/15 Calorie Bike
20 Barbell Back Rack Lunges (135/95) (95/65)
3 Sets
:20 Hollow Hold
:20 Hollow Body Flutter Kicks
:20 Tuck Ups
-1:00 Rest-
Teams of 2
2 Rounds of
1 Mile Run*
100 Wall Balls (20/16)
100 Burpees
*Partners alternate 400m at a time on the run. All other reps can be split in any manner. One works while other rests.
Strength/Skill
4 Sets
10 DB Bench Press (pick weight)
8 Feet Elevated Ring Rows
1:00 Side Plank each side
-rest 1:00-
Workout
5 Rounds for Time
10 Right Arm DB Hang Snatch (50/35) (35/20)
30 Double Unders
10 Left Arm DB Hang Snatch (50/35) (35/20)
30 Double Unders
4 Sets
AMRAPx4 Minutes
3 Power Cleans (205/145) (135/95)
6T2B
9 Pushups
-Rest 1:00 between sets-
COOL DOWN
5:00 of Flow Stretching
Did you know you can enter for a chance to win your very own Rouge EchoBike or Barbell? Ask your coach for details.