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October M.O.T.M:   “WOOOOOOOOOO” & “Panther Pride” aka The Norman P. 

Tuesday, October 15

October M.O.T.M:   “WOOOOOOOOOO” & “Panther Pride” aka The Norman P. 


2 x 15 min stations

Station 1: “WOOOOOOOOO”  Heavy Kettlebell 5×5’s – Partner “I Go You Go” 15 Mins to get through all the lifts.

  • 5×5 2KB Floor Press R:(53+/45+)W:(40+/35+)B:(25+/20+)
  • 5×5 2KB Suitcase Deadlift  R:(60+/53+)W:(45+/40+)B:(35+/30+)
  • 5×5 2KB Push Press R:(53+/35+) W:(35+/25+) B:(25+/15+)


Station 2: “Panther Pride” Team Fan Bike Relay: 15 Minute Max Cal Bike

– Team of 4-6, Switch every :30 Secs

– Bikers go to the back of the line (Rest or Panther Hold), then rotate towards bike

Station 1: Bike (Sets the Pace)

Station 2: Supine Eccentric Shoulder Flexion with Sled Bar  or PVC 

Station 3: Goblet Step Back Lunges (Total) 10x R:12x B:8x R:(53+/45+) W:(40+/35+)B:(25+/20+)

Station 4: 5x Pull Ups W: Band R: Unassisted B: Band or TRX

Station 5: Panther Hold (Bear Crawl Hold) 

Station 6: Rest (If more than 20 People)


Tuesday, October 15
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2191 College Ave NE
Atlanta, GA 30317 United States
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