"Flex Arm Hang"

Today we are working on some isometric or “static” holds. We will be holding our bodies in one position for a set amount of time or until our muscles fatigue. Isometric holds are great at increasing muscular endurance, muscular strength, and toning the body. Another advantage of an isometric hold is that they are taxing on the central nervous system (CNS). We want to recruit as many muscle fibers as possible during these holds, we are engaging every muscle in our body to maintain the position. Isometric holds are fantastic whole body movements. Let’s see how long you can hold them today, so next time we go even longer!! If you start to shake, that means it’s working.

Warm Up (NFT):

  • Foam Roll Circuit

Buy In (For Time):

  • 500m Row

Skill (NFT):

5 Rounds:

  • 30 sec Weighted Plank
  • 30 sec Flex Arm Hang


5 Rounds:

  • 20 sec Hollow Body Hold
  • 30 sec Handstand Hold

Met-Con (7 min AMRAP):


  • 3 DB Thruster
  • 3 BW Row
  • 6 DB Thruster
  • 6 BW Row
    * Continue adding 3 reps until 7 min is up *
    * Short workout today, keep the intensity high *

Core (Tabata):

Switch moves every 20 sec for 16 Rounds:

  • Scissors
  • Sit Up
  • Leg Lifts
  • In N Outs

Cash Out (1 min):

  • Prowler Push (AHAP)

Mobility (NFT):

  • Banded Shoulder Distraction
  • Foam Roll
  • Cobra