Tuesday 2/1/22

Open Gym

Open Gym hours this coming Sunday, 2/6, from 9:00-11:00. Our focus will be (but not limited to) Chest to Bar Pull-Ups. Keith White will be dishing out tips and Steve Burkert of SnowBeast Performance will be guiding you through targeted mobility. Sign-in as usual on MindBody.

The Board

We continue to build on our drill work to make you better, no matter what level you are at. Next week we put it all together with some station day practice under fatigue.Level One - Working on Strict Pull-Up StrengthLevel Two - Kipping/Chest to BarLevel Three - Bar Muscle UpLevel Four - Ring Muscle Up

Level One & Level Two

2 Rounds of:

• Banded Supine Lat Pull-Down
• Ring Rows
• Bentover Reverse Fly

2 Rounds of:

• Seated Lat Pull-Downs
• Low Bar Assisted Pull-Ups or Box Assist C2B + Hold
• Dumbbell Row

2 Plus Rounds of:

• Banded Strict or C2B Pull-Ups
• Tap Swings or Kipping C2B Pull-Ups (view some C2B tips here)

Level Three & Level Four

2 Rounds of:

• Box Lat Pull-Down
• Bentover Reverse Fly
• Snap Back + Elevate + Transition

2 Rounds of:

• Hips to Bar OR Ring Hip Elevates
• Ring Dips or Banded Ring Dips

2 + Rounds of:

• Box Drop-In BMU
• Stringing RMU together

The Met-Con

15:00 AMRAPAt 3-2-1 Go, and every 5:00 after, ROW.The row must be complete in less then 2:00Don't forget where you left off, this is where you will pick back up after the row.

• Dumbbell Hang Power Snatch ( DB HPS)
• Double Unders

The Finisher

Assault Bike Sprints