...

Essentials:
A1. Front squats- 8-10 reps@ 21×1 x4; rest 45 sec
A2. Ring pulls- 8-10 reps @3010×4; rest 45 sec
A3. Back ext- 10-15 reps @3010×4; rest 45 sec
+
12 min AMRAP:
5 renegade rows
10 DB thrusters (45/25)

Fitness:
A1. Front squats- 6,4,2,2; rest 1 min
A2. Pull-ups or negatives- 5.5.5 @3010 x4; rest 15 sec b/t reps, rest 1 min b/t sets. (Go weighted if able)
+
12 min AMRAP:
3 CTB pull-ups, 5 thrusters (135#/95#),

5 pull-ups, 7 thrusters (115#/85#),

7 ring pulls, 9 thrusters (95#/65#)

Remaining time: AMRAP of:

10 KTE, 10 thrusters (75#/55#)

Performance:
A1. Front squat; 3, 2, 1, 1; rest 90 sec
A2. WTD pull-ups clusters- 3.3.3 x4; rest 30 sec between reps/1 min b/t sets.
+
12 min AMRAP:
3 thrusters 155#/105#, 3 muscle ups,

6 thrusters 135#/95#, 6 bar muscle ups,

9 thrusters 115#/85#, 9 CTB chin ups,

12 thrusters 95#/65#, 12 chin ups

Amrap in remaining time:
15 thrusters 75#/55#, 15 toes to bar

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.