Friday, August 9th, 2019
We are on the last week of our current cycle. Our 2nd Testing Phase of the year starts next week on Monday, August 12th and will last for 2 weeks. More details to come!
EMOTM X 3 Rounds
Min 1: 1/2 Kneeling Bottoms up KB Press X 6-8 each side
Min 2: Inverted Barbell Row X 12- 15 reps
Min 3: Jump to support hold, Bar MU training X 40 seconds
-This can be performed on a pullup bar or ring dip bar. Support yourself above the bar for 3-5 seconds, jump down, repeat.
– 8 Sets, every 90 seconds.
– Take 12 minutes building to a heavy double!
– 1st rep only has 3 second pause 1″ above chest
For time: (12 minute cap)
*Run 200 meters at the top of each round
Bar Muscle Ups
Box Jump Overs
*Optimize the Bar Muscle ups with Chest to Bar Pullups or Pullups X 10-8-6-4-2 reps
**Members refer a friend and receive $50 off your next month! Next Foundations: Starting on August 18th