General
Tuesday, June 27th, 2023 – Circuit Class
General Warm-Up
Chalk Talk: (3 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Shuttle Runs
Wall Balls
Ring Rows
Flutter Kicks
Alternating Single Leg Glute Bridge
Pull-up Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Passive Hang
Scapular Pull-Ups
Negative Pull-Ups
Pull-Ups
Bathroom Break and Scaling Options:
30 Seconds Arms Only Bike
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Shuttle Runs
Wall Balls
Ring Rows
Flutter Kicks
Alternating Single Leg Glute Bridge
Pull-up Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Passive Hang
Scapular Pull-Ups
Negative Pull-Ups
Pull-Ups
Bathroom Break and Scaling Options:
30 Seconds Arms Only Bike
WOD
Competitive
5 Rounds for Time
15 25FT Shuttle Runs
12 Double Db Hang Cleans (35/25)
10 Strict Pull-Ups
15 25FT Shuttle Runs
12 Double Db Hang Cleans (35/25)
10 Strict Pull-Ups
Performance
5 Rounds for Time
15 25FT Shuttle Runs
12 Double Db Cleans (25/15)
10 Assisted Pull-Ups
15 25FT Shuttle Runs
12 Double Db Cleans (25/15)
10 Assisted Pull-Ups
Lifestyle
5 Rounds for Time
15 25FT Shuttle Runs
12 Double Db Cleans
10 Ring Rows
15 25FT Shuttle Runs
12 Double Db Cleans
10 Ring Rows
Cooldown
Straight Leg Calf Stretch X 1 Minute per Side
Runner Stretch X 1 Minute per Side
Runner Stretch X 1 Minute per Side