...

Essentials:
A.
3 Sets
Standing Shoulder Press x 10 reps @ 50-60% (+5-10lbs)(Pick a weight and stay with it for all sets)
On the 3min Marks

B.
10min EMOM
ODD: Ring Pulls x 10 reps
EVEN: Bent Over Single Arm Row x 5 per Arm

C.
9min AMRAP
Incline Push Up x 9 reps
Kettlebell Swing x 18 reps
Single Under x 27 reps

Fitness:
A.
3 Sets
Standing Shoulder Press x 10 reps @ 50-60%(+5-10lbs) (Pick a weight and stay with it for all sets)
On the 3min Marks

B.
10min EMOM
ODD: Chin Over Bar Pull Ups x 6-12 reps
EVEN: Ring Pulls x 10 reps
*Last set max out UB Pull Ups

C.
9min AMRAP
HSPU x 9 reps
Kettlebell Swing x 18 reps 55/35
Double Under x 27 reps

Performance:
A.
3 Sets
Standing Shoulder Press x 10 reps @ 50-60% (+5-10lbs)(Pick a weight and stay with it for all sets)
On the 3min Marks

B.
For Time:
Chest to Bar x 50 reps
*No More than 3 sets, so rest as needed to do in 3 sets or less
10min Cap

C.
9min AMRAP
Strict HSPU x 9 reps
Kettlebell Swing x 18 reps 55/35
Double Under x 27 reps

Leave a Reply

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

(give our form below a second to load, we love you for it!)

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$20 Per Class

FIND US AT
4260 Creek Park Drive, Suite B
Suwanee, GA 30024

(470) 436-8861

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.

Seraphinite AcceleratorOptimized by Seraphinite Accelerator
Turns on site high speed to be attractive for people and search engines.