Tuesday, 2/17

Basic

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips

Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold

Minutes 5-6, 11-12 & 17-18:

45-60 seconds of Hollow Rocks or Holds (accumulated)

 

Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:

Run 400 Meters

Dumbbell Man-Makers

(Push-Up, Row Left, Row Right, Power Clean + Push Press)

Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

 

Core:45-60 seconds side plank each side

Cardio: 3 minutes Double under Practice

 

Performance

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:

L-Sit Hold x 45 seconds accumulated time

 

Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:

5 Burpee Toes to Bar

(perform a burpee, immediately followed by a toes to bar)

Run 400 Meters

Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups…Pick one!

Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

 

Core: 45-60 seconds side plank each side

Cardio: 3 minutes Double under Practice

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