05.07.21 WORKOUT OF THE DAY

May 6, 2021

 WARM-UP

:30 Band Pull Aparts

5 Air Squats w/ pause at the bottom

5 Push-ups w/ pause at the bottom

Mobility

1:00 Squat Hold

:30 Each Side Pec Stretch on Wall

ASSAULT BIKE

Focus: Test for Calories

MUSCLE-UP 

Focus: Pulling to the sternum and keeping elbows in

FRONT SQUAT 

Focus: Keeping the barbell on the body throughout the movement

WORKOUT OF THE DAY

“PUT A RING ON IT”

10 Rounds For Time:
3 Ring Muscle-Ups
6 Front Squats (165/105)
9/6 Calorie Assault Bike

Modification 1

10 Rounds For Time:
1 Ring Muscle-Up
6 Front Squats (115/85)
9/6 Calorie Assault Bike

Modification 2

10 Rounds For Time:
3 Muscle-Up Kneeling Transitions
6 Front Squats (75/55)
7/4 Calorie Assault Bike

ACCESSORY (BEYOND THE 60)
[Designed for members wanting a little more – to be completed outside of the 60-minute class]

On the 3:00 x 3 Sets:

25′ Double Dumbbell Pausing Walking Lunges
25′ Double Dumbbell Walking Lunges
Pausing Walking Lunge – :1 pause with back knee on the ground.
Dumbbells held in the front rack position, with hands on handles.

AT HOME
10 Rounds For Time:
3 Reverse Burpees
12 Double Dumbbell Front Squats (50/35)
100m Run

EQUIPMENT-FREE
10 Rounds For Time:
5 Reverse Burpees
20 Air Squats
100m Run