...

12829375_10153465294303596_3327667132347080860_o

Essentials:
A.
4 Sets
5 Horizontal Ring Pulls + 5 Vertical Ring Pulls + 5 Dumbbell Bent Over Rows Per Arm
On the 2:30min

B.
4 Sets
5 Seated Dumbbell Press + 4 Dumbbell Push Press + 20 sec Lying Wall Press
On The 2:30min

C.
3 Sets For Reps:
Inch Worm x 45 sec
Rest 45 sec
Ring Pulls x 45 sec
Rest 45 sec
Incline Push Ups x 45 sec
Rest 45 sec
V-Ups x 45 sec
Rest 45 sec

Fitness:
A.
10min EMOM
Bar Muscle Ups x 1-3 reps

B.
4 Sets
3 Push Press + 2 Push Jerk + 1 Split Jerk + 30sec Handstand Hold
*From Rack
On The 2:30min

C.
3 Sets For Reps:
Hand Stand Push Ups x 45 sec
Rest 45 sec
Strict Pull Ups x 45 sec
Rest 45 sec
Push Ups x 45 sec
Rest 45 sec
Strict Knee to Elbow x 45 sec
Rest 45 sec

Performance:
A.
4 Sets
1-3 Strict Muscle ups + 5 Swings on Rings + 3-5 Kipping Muscle Ups
On the 2:30min

B.
4 Sets
3 Push Jerk + 3 Split Jerk + 15sec Hold BB Overhead
*70, 72, 75,80%
*From Rack
On The 2:30min

C.
3 Sets For Reps:
Strict Close Grip Hand Stand Push Ups x 45 sec
Rest 45 sec
Strict Chest to Bar Pull Ups x 45 sec
Rest 45 sec
Strict Ring Dips x 45 sec
Rest 45 sec
Strict Toes to Bar x 45 sec
Rest 45 sec

Competitor Session 2:
A.
10min EMOM
ODD: Seated Dumbbell Shoulder Press x 12 reps
EVEN: Reverse Hyper x 12 reps

B.
4 Sets
Airdyne Sprint x 30 sec
Rest x 2:30min

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

(770) 629-8763

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.