Thursday 8.5.21

4
Aug

Thursday 8.5.21

Shelton

12min Strength: (4-5 sets):
3RM Paused Back Squats
*3 Sec Pause in bottom of Squats
(Score- Weight)

“Raiden”
10min EMOM:
Min 1: 50 DU’s
Min 2: MAX Pistols
(Score- Total Pistols)

Thrive
3 x 7min AMRAPs:

Station 1: 
3-6-9-12…etc:
Slam Balls
Pushups
Sit-Ups

Station 2: 
20 Rope Slams
20 Jumping Jack Slams
20 Side Plank Slams
30 Russian Twists

Station 3: 
10 Banded Pull-Ups or B.O.R.s
15 Face Pulls
20 Tricep Extensions
:30s Wall Sits

News
Charm City Throwdown 2021
Date: 8/28/2021
Registration is LIVE!

MARK YOUR CALENDAR:
Al Walsh and Three Flights Up
Concert rescheduled for Friday 8/20!!

Join our Facebook Group!