September 11, 2017 by thao



Family photo at this weekends Project Uplift throw down 👊
Congratulations to all of our teams who competed today and thank you to all of our athletes and DNR extended family members who showed up in support!

Warm Up: 5 Min Limit

3 Rounds
10 Banded Reverse Flies
10 90/90s
6 Burpee Broad Jumps

Mobility: 10 Mins
3 Mins LAX Roll Lower Erectors
3 Mins Roll T-Spine
3 Min Quad Smash

Gymnastics Technique / Strength: 5 Mins
5 Min EMOM of:
1-8 MU – Continue climbing every week, even if its only for 1 set.
Or 5-10 Dips (Hardest Variation Possible

2 Min M.E – Row For Cals
2 Min M.E – Sit-Ups
2 Min M.E – DU
2 Min M.E – Burpees
*No Transition from station to station*

Elite Competition Class
1) Overhead Squat 15 Mins
10 Min EMOM x 1 OH Squat @ 90% + 10 lbs

2) Bench 15 Mins
10 min EMOM x 1 reps @ 90% + 10 lbs

3) Metcon:
Strict “JT”
Ring Dips
Hand Release Push Ups


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