This Sunday in Northampton! Coach Ari's muscle up clinic at 8.00 a.m. Mark your calendars!


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)

2. Five minutes deliberate practice of the 3 positions of the deadlift. Make sure you understand the difference between driving up the hips and lifting with the back (5 min)

3. Deadlift

  • 3-3-3-2-2-2.

Six sets to work up to your heaviest double of the day (20 min)

4. “Holly Black” AMRAP 8:

  • 15 Kettlebell swings
  • 20 Lunging farmer’s walks

Lunging farmer’s walk w/ one kettlebell will force you to stabilize through the trunk

LIII: American swings @ 53/35lbs LII: Russian or American swings as appropriate, 35/25lbs LI: five rounds not for time of 10 swings, 10 walking lunge (alternating)



Have fun!