Tuesday, August 12, 2014


Tuesday Pull-up work and more!

ANNOUNCEMENTS Supporting Sweet Tea: Thanks to everyone who helped the cause and donated towards the Lin family. You can always support their cause HERE. Check the link for more details.

Jumpropeology Clinic: Sunday, September 21, 9am-12pm.  Spaces are limited! Personal Rx Jump Ropes available for purchase. Efficiently learn to master double unders as well as understand and work the basics of jumping rope all together. Register HERE.

TUESDAY Strength Work 1 Set of Max Strict Pull-ups or Ring Rows 2 Sets of Max Kipping/Butterfly Pull-ups or Ring Rows 3 Sets of Dumbbell Rows x 6-8 per side, as heavy as possible

* Rest as needed between sets.

Conditioning Every 8 minutes for 3 Sets (24 minutes): • 50 Calorie Row • 40 Double Unders • 30 Kettlebell Swings (#55/35)

* Begin each round at 0:00, 8:00, and 16:00.

Kipping Pull-up Technique