Announcements
Port Members,
When you have a free moment please respond to the survey below. We are looking forward to launching some new programs and would love your input.
https://forms.gle/68SKGoKNFARfiSq18
The Port
Warm-up
2 Rounds:
5 Inchworm Push-Ups
10 Scorpion Stretches
10 Tuck-Ups
+ 3 Rounds:
:10 Dead Hang
:10 Active Hang
10 Kip Swings
Extended Warm-up
EMOM X 8:
:30 Gymnastics Practice*
R1-2: 4 Kip Swings + 2 Kipping Pull-Ups + 2 T2B
R3-4: 2 Kipping PU + 2 T2B + 2 Kipping PU + 2 T2B
R4-8: 4 Kipping Pull-Up + T2B’s
Burn Strength
A1: Foot-Assisted Pull-ups (4 X 8 )
Begin by kneeling on the ground with arms reaching straight up to the barbell that’s resting on the rack. From here, pull your chin straight up over the bar using your feet as much or as little as you need.
Workout
3 Rounds:
25 Burpees
15 Pull-Up + Toes-to-Bar
Rest 2:00
3 Rounds:
25 DB Hang Snatches
15 DB Step-Ups
Burn WOD
6 Rounds:
5 Ring Rows
10 Burpees
15 Sit-Ups
20t DB Hang Snatches*
*Switch hands after every 5 reps.
Steph
