A. Skill: Turkish Get up B. NFT: Complete 50 Turkish Get ups, alternating hands every rep.
Workout of the Day
NOTE: Next Endurance classes are Wednesday, October 29th.
5 Rounds: 20 Cal Row 20 Russian Kettlebell Swings (24/16) 20 No Push up Burpees (1:2 ratio for work:rest)
3 person teams, 30 minute AMRAP: Person A Runs 400 m Person B AMRAP Double Unders in the time it takes A to finish the 400 m run. Person C Rest Order you do the work is row, double unders,… Read more »
A. “Karen” For time: 150 Wall balls (20/14) B. Cash Out: L-Sit Hold Practice
Mobility Warm up A. 5 rounds for time of: 12 Bench Press (Bodyweight/70% of Bodyweight) 10 Strict Chest to Bar Pull ups B. 4 sets: 8 Burpee Box Jump Overs (24/20″) AD for 25 seconds Rest 4 minutes C. Back… Read more »
5 Rounds for time of: 20 Ground to Overhead w/plate (45/25) 200 m Run 20 Burpees (Jump on plate) 200 m Run
A. Warm up Complex: 3 Muscle Snatch + OHS + Snatch B. Hang Snatch from Below the Knee Position up to Heavy Single in 5-7 sets C. Alternating Tabata intervals: Air Squats Burpees Perform 20 seconds of Max Squats, then… Read more »
A. Warm up Complex: Snatch with 3 second pause at below the knee position + Snatch B. 12 Minute AMRAP: 1 Snatch 3 Toes to Bar 5 Box Jumps (24/20) Start with 65% of your 1 RM snatch. After every… Read more »
Optional A.M. Workout: 3 k row Kettlebell Warm up A. Technique: Tall Clean 4×2 B. Jerk Balance 4×2 C. Every 2 minutes, for 10 minutes (5 sets) of: 1 Squat Clean+1 Front Squat+1 Split Jerk D. “Elizabeth” 21-15-9 reps for… Read more »