announcement
Starting next week, the 7:00/7:30 am class will move to 7:00 am each weekday. Coach Ben will go back to coaching these Mon-Fri.
rx
AMRAP 12:
6 shuttle runs
12 chest-to-bar pull-ups
24 double-DB step-ups (35/50 lb) (20/24 in)
– 1 shuttle is 25 ft down and back.
Post-workout accessory
3 sets:
10 hip extensions or plate good mornings
10 banded pull-aparts
intermediate
AMRAP 12:
6 shuttle runs
6 chest-to-bar pull-ups
24 double-DB step-ups (20/35 lb) (20/24 in)
– 1 shuttle is 25 ft down and back.
Post-workout accessory
Same as Rx’d
beginner
AMRAP 12:
4 shuttle runs
6 jumping pull-ups
24 box step-ups (12/12 in)
– 1 shuttle is 25 ft down and back.
Post-workout accessory
3 sets:
10 plate good mornings
10 banded pull-aparts
Intended Stimulus
3-6 rounds.
Shuttle runs in under 1:00; continuous movement.
Chest-to-bar pull-ups in 1-2 sets.
Dumbbell step-ups in 2 sets or fewer.
Videos