Tuesday, September 13, 2016

Screen Shot 2016-09-10 at 9.10.30 AM

Focus! Do you have an action plan to reach your fitness goals? Make sure to check in with your coach to ensure you are on the right path and progressing toward your goal.


Foam Roll Lats
2×10 Single Leg Romanian Dead lifts
2×15 Good Mornings with Barbell


Coach’s Choice Warm Up
Warm up Technique for Strength Work


Every 90 seconds for 18 minutes: (4 rounds)
Min 1: 1-7 Muscle ups or Muscle up transitions +1 from previous weeks
Min 2: 5 Ring Pull-Ups, full turnout with (3 second pause at the top, advanced) 
Min 3: 20 Hollow Rocks   


21-15-9 reps for time of:

Overhead squats


L1: Ring Rows, Push-Ups, Front Squats 45/35 or DB 15/10
L2: Banded Pull-Ups, Piked or Box/Bench HSPU, 75/55 (scale to front squats as needed)
Rx: 95/65
Rx+: 135/95, C2B

Cool Down

1 Minute Down Dog
1 Minute Banded Rack Stretch each side
1 Minute German Hang on low rings
1 minute Cat Stretch

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