Sunday, July 5, 2015


Just a reminder that we have comp class tomorrow morning from 8am until 10am and then regular class at 10am. As well we have regular class and comp class on Wednesday at 530 and then yoga at 730. Those are the big changes to our schedule as well as adding a teens class to Saturday morning at 9am. 


Muscle Up Progressions

  • Transitions
  • Ring Dips or Ring Holds
  • Ring Pullups

GHD Situp Practice 

Hollow Rocks

We have a bit of a mish-mash her for our strength component. We want to get everyone on the GHD and we want them doing situps today before we move onto other exercises on this machine. We will be rotating through some technical skills to build on our muscle ups or ring dips or ring pullups. 


30secs on - 15secs off x 4 rounds

  • Hollow Rocks
  • DU's or SU's
  • Pushups
  • Overhead Walking Lunges
  • MB Clean

A different type of workout. Trying to match your reps from round to round while working on some movements that tend to be weaknesses and trying to shore them up with good form. Keeping it all tight on the hollow rocks, trying our double unders, leading with our chest on pushups, staying active in our shoulders on the lunges, and opening the hips on the med ball cleans. 

- Team 782