7/8/2015

Strength is an alternating EMOM – choose a heavy, but moderate bench weight. For pistols, scale to a box or holding onto an upright.
For the metcon, the bar will start on the ground and you’ll need to clean it and get it onto your back for the lunges. Progression for muscle ups should be a mix of pull-ups and dips (Ring pull-ups, chest to bar pull-ups, or banded strict pull-ups, and for dips, either box ring dips, bench dips, or parallette dips) You may do a 2:1 or 1:1 ratio for whatever progression you choose.

Strength / Skill

Alternating EMOM for 10 minutes

A. 5 Bench Press
B. 8 Pistols (4L/4R)

Conditioning

AMRAP in 12 minutes:
10 back rack lunges, 135/95#
50 Double Unders
7 muscle ups

POPULAR POSTS

What’s In The Box – September 2023

Happy “Second Summer” gang, here is what you need to know for the rest of this month around the gym! Barbell Cycling continues through September.

What’s In The Box – August 2023

I’m not gonna say, Happy end of Summer, because we’ve got plenty left to go! Lots to announce here, so lets dig in! New Strength

Member of The Month July – Nick A

Congratulations to Nick, our July 2023 Member of the Month Don’t miss out on Nick’s custom workout next Tuesday 7/24/2023 Nick grew up very athletic.

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals, get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!