9am: Gymnastics class (beginner/intermediate/advanced)
10am: “Team Bull“
Two rounds of:
50 Overhead squats (135/95)
Run 1 mile
Two person team workout. Only one person may be working at a time to complete the dubs, OHS and pull-ups, but must run the miles together.
30 Wallballs, 20/14
40 Kettlebell Swings, 55/35
40 Kettlebell Swings
Strength/Skill: Front Squat
“Bring a Buddy Thursday”!!!
Clean and Jerk 1-1-1-1-1
Complete as many rounds as possible in 12 minutes of:
2 Box Jumps, 24″/16″
2 Toes to Bar
4 Box Jumps
4 Toes to Bar
6 Box Jumps
6 Toes to Bar
etc. until the 12 minute timer is up.
Strength/Skill: Muscle-up transitions
A HUGE thank you to Andrew for teaching a group of us some Krav Maga basics last Saturday! The seminar was a success and we look forward to having another one soon. If interested, please mention it to Andrew or Eric!
21-15-9 reps of :
EMOM x 10: 3-5 Overhead “Pause” Squats (hold bottom for 3 full seconds) – not about going heavy, but improving your bottom position.
Scene from an actual 5:30am class
Five rounds for time:
15 Snatch, 95/63
EMOM x 10min: Shoulder Press, 45/33, (:30/:30 rest)
Guess who’s back in business? Yup, Jen-O the “Pain Train” herself! From now through the end of July, Jen is offering a 10% off regularly priced massage for all NextGen members! Thanks Jen!!!
Uhhh, yeah… I somehow don’t think those are your handprints Isabel.