Friday, January 27

Remember, the In-House Competition is Saturday morning at 9 am! We won’t have any classes, but if you’re not competing please come cheer everyone on. If you’d like to volunteer to help we’d love that too!


Weekly Roundup!

1. Here’s some kipping tips from Invictus. This goes from regular kip to chest-to-bar butterfly. We think it’s very important to get the regular kip down solid before moving to butterfly. If you can do 10-15 pull ups with a regular kip then move to butterfly. The regular kip helps you develop bar muscle ups and even ring muscle ups down the road. Also, don’t skip the kipping chest-to-bar in your progressions. This may be the most beneficial towards your progress to the bar muscle up! Butterfly looks cool, but the regular kip is more transferable to other skills.(It was a live stream so the quality is not great.)


2. Inspirational words from Charlie Day. (Sorry for the language, mom!)


Workout for Friday, January 27
Push Press
In 12 min: Build Up to Heavy 3 Rep Max for Today From Floor

EMOM for 8 min
5 Push Press @ 80% of Today’s Max
7 Ball Slams (30/20)

7 min AMRAP
11 Deadlifts (225/155)
5 Burpees Over the Bar