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Skill Class this Thursday 5:30pm-6:15pm
Topic: Kipping Pull Ups!


Time to really dial your technique for your kipping pull ups. Learn how to have a powerful kip, be sure you are using proper body and hand positioning, timing, and overall work on becoming more efficient.
Register in TRIIB
Space is limited.

MONDAY

Fight Gone Bad


TUESDAY

Bench Press

EMOM 16
Min 1- 3 Wall Walks
Min. 2- 10 GHD
Min. 3- Max Strict Pull Ups
Min. 4- Rest


WEDNESDAY

Front Squat

21 SA KB OHS
21 KBS
400m Run
15 SA KB OHS
15 KBS
400m Run
9 SA KB OHS
9 KBS
400m Run


THURSDAY

AMRAP 3
Buy-In  30/21 Cal Row
Max Rep Box Jump
Rest 3min. 
AMRAP 3
Buy-In 20/15 Cal Bike
Max Rep Burpees
Rest 3min. 
AMRAP 3
uy-In 400m Run
Max Rep DU

IRON SCAP


FRIDAY 

EMOM 6
Power Snatch
Squat Snatch

100 DU
25 T2B
10 HSPU
75 DU
20 T2B
10 HSPU
50 DU
15 T2B
10 HSPU
25 DU
10 T2B
10 HSPU


SATURDAY

Partner AMRAP 20
Partner A- 30 Cal Row
Partner B- AMRAP
10 Burpee Box Jump Over
2 Rope Climb
*Switch when Partner A completes the row.


SUNDAY

AMRAP 8
OH DB Carry
*Every 100m 5 DB Curtis P
Rest 8min. 
AMRAP 8
5 Tire Flips
5 Stone G2S


BARBELL

HHPCL + HPCL
Jerk Drop
BTN Press

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