September 9th, 2016


September 9th, 2016


It’s that time of the week, its FRIDAY! You guys have been working hard this week and you should all be feeling good! Fitness, you’re going to be working on some skills today that will help you in a lot of movements later down the road. You will see the Hollow/Arch position during gymnastics movements like kipping pull ups, muscle ups, and butterfly pull ups. Be sure to take this skill work seriously, as it will help build the strength and technique needed to complete these types of movements! 🙂

Have an awesome day, and I can not wait to see you all this afternoon!


A. OHS 3 x 10 @ 31×1 rest 2-3 min
B. T2b Skill work- 5×5- rest as needed
*focus on
**Hollow/Arch Body Positions
**Good rhythm/bodycontrol if you are kipping
**Folding the body in half
EMOM for 24 min
1 min- 12 DB Thruster
2 min- 35 DU
3 min-Shuttle Run amrap 30 sec
4 min- 6/8 Cal Row


A. BS 5RM- Rest as needed
**Compare to 9/14/15
5 rounds for time
12- DL 155/105
6 Shoulder to OH
**Compare to 7/14/16