I dropped in a ton to other gyms and I never thought much about the change drop-ins may cause in the box. Having worked out with drop-ins in our own gym I realized that visiting athletes can bring great new perspective on programming and most importantly provide a challenge and fresh competitive spirit to the classes.
Some recent drop-ins at our box were great competitors and it made me think that when I visit other boxes, I have some extra competitive edge to bring.
Baseline [SealFit]
3 rounds
– 50x double unders
– 10x push press (65#)
– 10x ring rows
Strength [SealFit]
Push press – 80% x 3 reps, 85% x 3 reps, 90% x 3 reps
Stamina [SealFit]
5 rounds, not timed:
20x push press (95#)
20x 1 arm DB push jerk (35#)
50m sled pull
Work Capacity [CFDV]
20 min time cap
– 1000m row buy-in then
AMRAP
– 5 pullups
– 10 pushups
– 15 squats
[12 rounds + 6]
Durability [SealFit]
2x800m sprint
100x good mornings
100x arm haulers
Yoga Stretch
