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Partner Throwdown
Amrap 30/Partner Split!
40 Double Unders
40 Wall Balls (20/14) (10/9)
40 Double Unders
40 Dumbbell Snatch (50/35)
40 Double Unders
Goal is 6 + rounds between you and your partner!
4 UNBROKEN sets of Chest To Bar Pull Ups at 40% of week 1 max effort number.
-Rest as needed between sets to go unbroken for each set-
For example:
If you got 32 Chest to Bar Pull Ups during week 1 test, 40% will be 12.8 [round up to 13]You will do 4 unbroken sets of 13 reps
After your 4 sets accumulate, 30 Prone Swimmers
*Score is total reps of all 4 rounds of UNBROKEN Chest To Bar Pull Ups
– If you choose the 800m Run/3 Min Machine Progression, you should do the progression every week.
Choose one:
Run
600m at RPE7
-2 Min Rest-
200m at RPE9
-4 Min Rest-
500m at RPE7
-2 Min Rest-
200m at RPE9
-4 Min Rest-
200m at RPE7
-No Rest-
200m at RPE9
OR
Machine
3 Min at RPE7
-2 Min Rest-
40 Sec at RPE9
-3 Min Rest-
2 Min at RPE7
-2 Min Rest-
40 Sec at RPE9
-3 Min Rest-
1 Min at RPE7
-No Rest-
40 Sec at RPE9
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Movement Prep/Activation
2 Sets
50 Single Under
5 Wall Ball (light)
10 Russian Kettlebell Swing (moderate)
10 Single Arm Dumbbell Cuban Press (each arm, light)
-Then-
Warm up to workout weight.
4. Workout Prep
1 Set (at workout pace)
10 Double Unders
5 Wall Balls (at workout weight)
6 Dumbbell Snatch (at workout weight)