If you guys didn’t know we are running a “Oldies but goodies” class Tuesday and Thursday at 9am. It’s been a pleasure to have these ladies in our facility and help them work on mobility, strength and just having a great time moving.
Southwest Active
Tuesday – Upper EMOM + Mixed Map Sets
A. EMOM x 10 minutes:
1st – 3 TNG Push Jerk @ high load – scale with resetting b/t reps
2nd – AMRAP unbroken strict pronated pullups – Scaled 3 Pronated Negatives – Scaled Chinover Bar hold – Scaled DB Bent Over Rows – 10 reps
B. EMOM x 10 minutes:
1st – 1 Rope Climb to 15ft
2nd – 3-5 Strict Toes to Bar/Toes to Rings or 10-15 Knee Raises – Control the lowering – goal is feet further out
C. 5 sets @ high effort/85-90%:
30 sec AirBike
30 sec rest
30 sec DB Thruster @ 20/35
30 sec rest
30 sec Burpees to 6″ OH
30 sec rest
Southwest Barbell
“Fight Gone Bad”
Three rounds of: ( 1 min stations for max reps)
Wall-ball, 20/15 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
1 min rest b/t rounds