Thursday February 18th Open Gym

OPEN GYM HOURS are 5:30-7am, 9:00-10:00am, 12-1pm and 4-7pm.  There will be an optional programmed workout with strength/skill work.



Warm up:  Athlete choice (10-12 minutes)


Skill:  Ring muscle up progressions

-4x5 Kip swings

-4x5+ False grip ring rows

-4x5 Low transitions

-MU attempts (4xME for advanced)


Strength:  Yoke carries

-Take 10+ minutes to build then:

-Every 2 minutes for 14 minutes

-80’ carry at 2x BW (sub less for intermediate or beginner)


Post:  Yoga series x5


Nick ProhaskaComment