9am Class

"Chad Bell"

3 Rounds

3 Muscle-Ups + 2 Dips

800m Run

100 Flutter Kicks


2 Turkish Get-Ups 53#/35#

5 Barbell Man Makers 95#/63#

12 OH Alternating Lunges

12 Toes to Bar

Post total time.

10am FREE Class

4 Rounds

200m Run

30 Seconds of Work followed by a 30 second static hold of:



DB Push Press 35#/25#

Flutter Kicks

Coaching Tips:  Scale load and movement to match your current fitness level.  For the 9am class:  After you perform each muscle-up you will stay on top of the rings and perform 2 more dips before coming down for the next muscle-up.  To complete a barbell man maker, you will do a burpee on the barbell, jump your feet in, set up in a good deadlift stance, perform a bent over row with the bar, then do a squat clean to a thruster.  You will not be walking with the bar for the OH Lunges, simply step forward and lunge so your back knee gently kisses the ground, push back to return and switch legs.  For the 10am class: Run 200m, check the clock as you begin your squats and squat for 30 seconds.  At the end of that 30 seconds, you will hold in the bottom of the squat for 30 seconds, that is below parallel but not sitting in the bottom.  You will do the same for the push-ups, DB push press, and flutter kicks.  The 30 seconds will be held in the top of the push-up.  The DB push press hold is with arms completely locked out and extended over head with active shoulders.  The hold for the flutter kick is head, shoulders, and legs held 6 inches off the ground.

Happy Birthday Chad!