Schedule Update – No Mobility Class Today
Skill Session Alert!
Join us today for our next Southie Skill Session. We are taking on Bar Muscle-Ups as well as chest to bar and chin over bar pull-ups. All skill levels are welcome and will benefit from this session. We will asses and prepare you with progressions and drills to help you achieve your gymnastic goals. Class will take place today from 8-9AM in Southie Orange. No registration required and this does not count towards your weekly classes. We hope to see you there!
Warm Up
2 Rounds
In 1 minute:
7/5 Cal Bike
AMRAP Burpees
Rest :15 seconds
Rest 1 minute
2 Rounds
In 1 minute:
10/8 Cal Row
AMRAP Jumping Squats
Rest :15 seconds
Coach’s Note: *Use this warm up as an opportunity to gauge how long it will take you to bike or row the set number of calories for the EMOM, and scale as needed for the workout.
WOD
0-6 EMOM
7/5 Calorie Bike
6 Kettlebell Swings 2|1.5
6-8 REST
8-16 AMRAP
5 Handstand Push-ups
7/5 Calorie Bike or Ski
9 Snatches 95|65
11/9 Calorie Row
16-20 REST
20-26 EMOM
10/8 Calorie Row
6 Goblet Squats 2|1.5
Extra Work
Every 90s for 5 Rounds
3 Heavy Power Cleans