March 6, 2017


Who's ready for some bar muscle ups!?? 
This week is going to be great! 
Warm Up:
Run 800m
2 Rounds 
10 Squats 
10 Burpees 
10 Ring Push Ups 

Power Clean 
Bar Muscle Up
Grab a band and practice!

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women Use 35-lb dumbbells 
Scaled: (35/20#)

**Last Day to sign up for our "Miles for March" running challenge is today! Yes, running in workouts counts, and treadmills... Remember this is to encourage you to start running more now that the weather isn't sooo cold! Track your miles and don't cheat.. no one likes a cheater! 

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