312.566.7201

WARM-UP:

2 rounds

  • 5 arm circles and flings
  • 5 leg swings and sweeps
  • 10 jumping jacks

2 rounds

  • 5 strict pull-up -or- 10 ring-row
  • 5 inch worm -or- 10 push-up
  • 5 lunges L+R -or- 10 air-squat

 

LABOR DAY SCHEDULE – OPEN 9am – 2pm CLOSE (coached classes 10am, Noon)
OPEN GYM

“Hotshots 19″ – Six rounds for time

  • 30 Air-Squats
  • 19 Power clean, #135/95
  • 7 Strict Pull-ups
  • Run 400 meters

 

-OR-

REGULARLY SCHEDULED PROGRAM
‘CINDY’
AMRAP20
  • 5 Pull-up
  • 10 Push-up
  • 15 Air-squat
SKILL:
Spotting and Assisting Lifts/movements
  • Back Squat
  • Bench Press
  • Pull-up/Muscle-up
  • Hand stand/walk