Nikki
Sunday, October 9th – CLOSED
Monday, Columbus Day – 5:15am and 6am Canceled! All other classes as regularly scheduled!
WORKOUT OF THE DAY
Wellness
1. Back Squat – 3 second eccentric: 5-5-5-5-5, add 5-10# to last week
No belt, lifters or knee sleeves.
2. For time:
Run 600m
75 Push-ups
150 Air squats
Run 600m
Fitness
1. Back Squat – 3 second eccentric: 5-5-5-5-5, add 5-10# to last week
No belt, lifters or knee sleeves.
2. For time:
Run 800m
100 Push-ups
200 Air squats
Run 800m
Performance
STRENGTH
Back Squat – 3 second eccentric: 5-5-5-5-5, add 5-10# to last week
No belt, lifters or knee sleeves.
METCON
For time:
Run 800m
100 Push-ups
200 Air squats
Run 800m
ACCESSORY
Staggered Stance Good Mornings: 4×8 each side.
GYMNASTICS
1. 6 Alternating Sets:
Set 1, 3, 5:
1 skin the cat
1 toes to rings
1 pull up
1-3 Kipping ring muscle up
Set 2, 4, 6
5 ring muscle up ice cream makers*
*scale this with a Band
2. 3 X ME Hold Ring Support Hold with Turnout – Rest 90 secs