Clean Technique Work A. Tall Clean 5×3 B. Hang Clean 5×2 C. Clean + Front Squat 5×1+1
Workout of the Day
A. 2 Push Press + 1 Jerk x 7 B. 1 Minute AMRAP: Shoulder to Overhead (80% of Heaviest load) Rest 1 Minute 1 Minute AMRAP: Shoulder to Overhead (80% of Heaviest load) C. Back Squat 3×3 @ 80%
A. Muscle Up Skill Work a. Kipping on the Rings b. Kipping Pull ups on the rings c. Muscle Up Transitions Those with muscle ups: 10 Minutes: AMRAP Muscle Ups or 30 For Time Those without muscle ups will work… Read more »
A. Skill: Turkish Get up B. NFT: Complete 50 Turkish Get ups, alternating hands every rep.
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 »