Stallions
1a. Dual Dumbbell Bench Press 4×5-6/side @ 21X2, alternating arms – Tough load across.*
1b. Supinated Barbell Bent Over Row 4×6-10 – controlled – Moderately tough load across.
Rest 2 minutes between supersets then move back to 1a.
2. For Time:
10-9-8-7-6-5-4-3-2-1
Chest-to-Bar Pull-Ups
30 Double-Unders
*Tempo rx: Start with the dumbbells held over the chest with the elbows locked, one arm will lower down slow for :2s while the other stays up and locked out, pause for :1s in the bottom, press up fast and switch arms.
Colts
1a. Dual Dumbbell Bench Press 4×5-6/side @ 21X2, alternating arms – Tough load across.*
1b. Supinated Barbell Bent Over Row 4×6-10 – controlled – Moderately tough load across.
Rest 2 minutes between supersets then move back to 1a.
2. For Time:
10-9-8-7-6-5-4-3-2-1
Pull-Ups
15 Single-Single Double-Unders
Mustangs
1a. Dual Dumbbell Bench Press 4×5-6/side @ 21X2, alternating arms – Light to moderate load across.*
1b. Supinated Barbell Bent Over Row 4×6-10 – controlled – Light to moderate load across.
Rest 2 minutes between supersets then move back to 1a.
2. For Time:
10-9-8-7-6-5-4-3-2-1
Ring Rows**
30-60 Single-Unders
**Increasing difficulty each round. Move the feet forward on each set.
Save the Dates:
Saturday, April 30th from 7:30-8:30am: Advanced Movement Clinic!
Join us for out next movement clinic as we tackle handstand variations. Prerequisites: Wall Walks and wall supported Handstand Holds without assistance. Sign up on our announcement board in open gym!
Monday, May 30th, Memorial Day: The Murph Challenge!
We are an official host of The Murph Challenge this year! And if you want to see how you stack up against the rest of the world, go to The Murph Challenge website and register to rank on the official Murph Challenge leaderboard! Family or friends are welcome to join us for a drop-in as well! More details coming soon. Mark your calendars!
