Regular Workout @ 7 am:
Spend a few minutes working on a gymnastics movement of your choice
Handstand Holds or HSPUs
Pull Ups or Muscle Ups
Toes to Bar or Knees to Elbows
Ring Dips or P Bar Dips
Double Unders or even Triple Unders
20 Min Amrap of:
Hanging KB Snatches (alt equally)
HR Push Ups
Note: Every 5 Minutes, run 300 Meters. This workout start of with a run. Pick up where you left off.
Friends & Family Workout @ 9 am:
In Teams of 3 or 4, complete:
5 Mins of Max Wall Balls (Room #1)
5 Mins of Max KB Swings (Room #1)
5 Mins of Max Burpees (Room #2)
5 Mins of Max Box Jumps (Room #2)
5 Mins of Max Cal Row (warehouse)
WBs: Air Squats
Burps: No press
BJs: Step Downs
Note: There’s a 1 minute transition rest in between rounds. Only one Wall Ball and Kettlebell per team. As always, scale to the newer athlete.
Members: if you’re bringing a friend, make sure you arrive a few minutes early to fill out a waiver from and to give a grand tour of the facility.
Fitness Program Description