(901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018

Month

April 2018
We will do handstand work today in the following capacities, based n your ability: Push Ups Pike Handstand Push Ups Wall Kick up/Wall Walk HSPU against wall Kipping HSPU Then: 200 meter sprint/rest 1:1 (rest the same amount of time it takes you to run)
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Squats 3×3 @ 50% (deload week) Deadlift 3×3 @ 50% Kettlebell Split Squats x12 each leg GHD’s x12 3 Rounds Landmines x 10/side 4 sets
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Welcome to Saturday! Bring your friend! Class is at 9:30! Have fun! In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Kettlebell Swings 53/35 30 Wall Ball Shots 20/14 20 Box Jumps 24/20 10 Toes to Bar
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3 position snatch +1 OH squat 6 sets keep weight moderate (70-80%) and focus on technique. Overhead Squat 3×6 Snatch Grip Behind the Neck Press 3×6 (keep weight moderate, don’t overload, if shoulders can’t handle the position replace with single arm kettlebell press) X Band Walks 20 steps each direction banded hip adduction 15 reps...
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Push Ups x 20 Sit Ups x 30 Calorie Row x 40 AMRAP x 25 minutes
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Bench 3×2 (use same weight as last week’s set of 3) Barbell Press 3×2 (use same weight as last week’s set of 3) Pull Circuit: Wide Grip Pullups AMRAP Barbell Reverse Rows x 12 Kettlebell Curls x 12 3 rounds Press Circuit: Ring Dips AMRAP Dumbbell Side Raises x 15 floor kettlebell tricep extensions x...
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Skill Work: Turkish Get Ups then: We will grab a heavy set of dumbbells or kettlebells. We will farmers carry with a quick pace for 10 seconds, rest for 30 seconds, completing 600 meters.
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Squats 3×2 (use same weight as last week’s set of 3) Deadlifts 3×2 (use same weight as last week’s set of 3) Kettlebell Split Squats x 12 GHD’s x 12 3 Rounds Landmines 4×10 each side
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There will be no class today, Saturday, April 21. Hope to see you all next Saturday!!
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3 cleans+1 jerk 6 sets keep weight moderate (70-80%) and focus on technique Front Squat 3×6 Push Press 3×6 X Band Walks 20 steps each direction banded hip adduction 15 reps each side band pull a parts 10 reps palms up and palms down 3 rounds
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