Thursday, 6/16

Basic

Every 90 seconds, for 18 minutes (3 sets of each):

  • Station 1 – Roll to Candlestick x 10 reps
  • Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
  • Station 3 – 60 seconds of Hollow Body Hold
  • Station 4 – 30 seconds for Max Reps of Strict Supinated-Grip Pull-Ups

Three sets for max reps of:

  • 60 seconds of Burpees
  • Rest 60 seconds
  • 60 seconds of Box Jump or Step-Overs
  • Rest 60 seconds
  • 60 seconds of Dumbbell Plank Rows
  • (hold push-up position, row left, row right…repeat)
  • Rest 60 seconds
  • 60 seconds of Toes to Bar
  • Rest 60 seconds

 

Performance

Every 90 seconds, for 18 minutes (3 sets of each):

  • Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps
  • Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
  • Station 3 – 60 seconds of Hollow Body Hold
  • Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps

Three sets for max reps of:

  • 60 seconds of Burpees
  • Rest 60 seconds
  • 60 seconds of Box Jump or Step-Overs
  • Rest 60 seconds
  • 60 seconds of Dumbbell Plank Rows
  • (hold push-up position, row left, row right…repeat)
  • Rest 60 seconds
  • 60 seconds of Toes to Bar
  • Rest 60 seconds
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