05/21/2024 Tuesday’s Workout
by Ana Liston
WARMUP
2 ROUNDS
1:00 Bike
10 Scap Push-Ups
10 Scap Pull-Ups
:10 Hollow Hold
:10 Arch Hold
Into…
2 ROUNDS
:30 Legs only Bike
5 Knee Push-Ups
5 Ring Rows OR 2 Strict Pull-Ups
5 Small Kip Swings
SKILL
EMOM x 5 MINUTES
1 Strict Pull-Up or Vertical Ring Row
+
1 Kip Swing
+
1 Pull-Up or Half Pull-Up
+
1 Kip Swing
(No Measure)
WORKOUT
FOR TIME*
40-30-20-10
Push-Ups
20-15-10-5
Pull-Ups
*Complete 25/20 Cal Bike after each set.
**Option to wear 20/14lb Weight Vest.
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
:30 Overhead Wall Stretch*
20 Banded High Pulls
10 Alt. Wrist Circles**
-Rest as Needed b/t Sets-
![](http://birdtownstrength.com/wp-content/uploads/2024/06/5-21-board-pic-1024x768.jpg)
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![Summer is a great time to prioritize fitness. Whether it’s indoor workouts at Birdtown Strength or outdoor activities like swimming, hiking, or biking. Finding time to stay active boosts both physical and mental well-being.
Having your week planned out and signing up ahead of time for workouts on ZenPlanner can help you stay accountable. How do you plan to stay active this summer?
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![HYDRATE! HYDRATE! HYDRATE! This week has been pretty warm in the gym. Make sure to be drinking that water all day but keep in mind if you’re in the heat, you probably need to up your intake!
The free popsicles in the freezer are a nice post workout treat that cool you down and give you some quick sugar to help you recover quicker 💕
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![A great day to get after it! Happy Monday and hope to see you in class today! It’s a good one 🚲 🔥 🏋️♀️
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![We love seeing these varied weights! How much you lift is individual to you but it can also change day-to-day based on how you’re feeling physically, what workouts you’ve recently done, and how you mentally feel. There is no shame in going down in weight. Listen to your body and try using the workout’s stimulus to choose the appropriate weight. The coach will often say things like “you should be able to complete this lift in 2-3 sets”. If the weight is too heavy you, it could take 4-7 sets. You might need to strip some weight or rest a bit before performing the lift again.
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![Invest in yourself today 🔥💪
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![Hello June! We are officially at the halfway point of 2024, which means the Mid-Year Challenge! This challenge is an Open-style workout that is completely unique to NCFIT that takes place 3 consecutive Friday’s starting June 14th. June also sees a retest of Fran and Cali Bear, another Hero Workout and a Father’s Day workout!
Another amazing photo by @faloriophotography 📸🔥
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