Posted by & filed under Workout of the Day.

***NEW***  9am class on Sunday’s with 10am as open gym.



Dynamic Warmup & Mobility: Minute 0 – 20
Shoulders – spend a couple minutes to work through any sticky spots around your scapula
Coaches’ Choice Group Dynamic Warm Up

Gymnastic Strength: Minute 21 – 30
HSPU Progression
3 – 4 Sets. Go as far as you can through the following progressions. If you are unable to complete the highest rep, stay at that progression for the rest of your sets.

5-10 Pike Push-up
5-8 Pike Push-ups from a Box – Stay inverted at the top of the box to replicate the lockout at the top
2-5 Strict Handstand Push-ups or Practice a Kip without sacrificing your neck. Try to keep you butt off the wall and keep more weight in your hands and shoulders. Modify with up to 2 Abmats if needed.

Workout: Minute 31 – 60
5 Rounds for time of:
5 Deadlift – 155 / 225
10 Hands off deck Push ups – Use band for assistance if needed
5 Deadlifts – Same
30 Double unders