This Week’s Skills class will be focusing on the Muscle up! Don’t think you can do a muscle up yet? No worries!! We have plenty of regressions to help you on your way to getting your first! Skills class will be held on Wednesday at 6:30pm.
Black: Accumulate 30 Front squats at 75% of 1 rep max as quickly as possible. You may break the reps into as many sets as you would like. HOWEVER, in between each set, you must perform 5 pendlay rows with a moderate weight. Goal: try to beat your time from last week!!
Time limit is 15 minutes.
Green: Bulgarian split squat: 4 sets of 5 reps on each leg. Complete 5 ring fallouts in between each set.
Blue: Accumulate 60 goblet squats with a moderate to heavy kettlebell. You may break these reps into as many sets as you would like, HOWEVER, in between each set, you must perform 5 one arm dumbbell rows on each arm. Time limit is 15 minutes.
Sprint down to the edge of the pavement and back, then rest 30 seconds.
Sprint 200 meters, then rest 1:00 minute
Run 400 meters, then rest 2:00 minutes
Run 800 meters as fast as possible.