Sunday September 9, 2018

Sunday September 9, 2018

Events & Announcements
Sept 10 – Morning Classes Only
Sept 11 – Rosh Hashana – Gym Closed
Sept 15 – Flex On the Beach – Gym Closed. Come cheer on your teammates and enjoy some fun in the sun.
Sept 18 – Morning Classes Only.
Sept 19 – Yom Kippur. Gym Closed

Barbells For Boobs is Sunday Oct 14. Event Shirt Sign Up is at front desk.
Lets surpass the amount we raised last year – https://www.barbellsforboobs.org/fundraiser/fbcfstrong


Workout of the Day

Warm Up
2 Min Row (1 Min Easy; 1 Min Moderate)
+
2 Rounds (Round 1 Easy; Round 2 Moderate)
30s Russian KB Swings
1 Min Up/Downs
30s Barbell Thrusters
1 Min Sit Ups

Skills & Drills
Muscle Up

Movement Preparation
3-5 Strict Pull Ups

-Beginner/Intermediate
False Grip Low Ring Transitions

-Advanced
3 Ring Swings
2 Hips to Rings
1 Muscle Up

Workout Prep
Thruster & Ring Row
1 Set of 6-8 Reps at workout weight

Training
On a 6 Minute Clock
30/24 Cal Row
Max Muscle Ups

-rest 2 min-

AMRAP 6
10 Russian KB Swings (32kg/24kg)
15 AbMat Sit Ups

-rest 2 min-

EMOM 6
Min 1: 13 Thrusters (75/55)
Min 2: 13 Up Downs