Call Us: (772) 584-3745

August 31, 2018

30
Aug

August 31, 2018

GROUP WARMUP
2 sets –
5 T-spine openers
5 each arm seated dumbbell external rotation youtu.be/6CqS3W9vfxI
5 band pull aparts youtu.be/1lQdu_U4AAI
10 frog pumps
:10 frog stretch

BARBELL/OVERHEAD WORK
3 sets of:
3 push press+ 3 push jerks
@technical load

GYMNASTICS/POSITIONAL WORK
3 sets of:
5 muscle-up transition box drill youtu.be/SqWNEmK9oek
5/3 Bar Muscle Up youtu.be/BOi9-f4DhjQ or 5 bar/ring rows+5 ring dips
Rest as needed

2 sets of:
10 stadler leg lifts
+ :20 straddle hollow hold youtu.be/CuNBz2KWOEY
Rest as needed

Labor Day Schedule 

Reminder: On Monday, September 3, we will hold two classes: 8 AM and 9 AM.

Ride or Die Tonight

Here’s the workout:

Air bike 
6 sets:
:10/:50
95/50%
Rest 1:00
6 sets:
:20/:40
85/50%
Rest 1:00
6 sets:
:30/:30
75/50%
(95% – 800-600 watts; 85% –  600-400 watts; 75% – 400/300watts)
Bike erg 
2 sets of:
2000 meters @ 80-70 rpm
Rest 2:00
1000 meters @ 90-80 rpm
Rest 1:00
500 meters @ 100-80 rpm
Rest :30

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