Workout of the Day

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Performance

Front Squat 4×2 @ 87.5% of 1RM

14 Minute EMOM

Even Minute: 10 Second L-Sit, and 10 Second Hollow Hold

Odd: 7 Burpee

Fitness

Front Squat 3×5 (+ 5# from last week)

14 Minute EMOM

Even Minute: 10 Second L-Sit, and 10 Second Hollow Hold

Odd: 7 Burpee

Performance

Kipping Practice – Beat Swings With Pull

50-30-10 Wall Ball (20/14)

25-15-5 Pullups

Fitness

Kipping Practice – Beat Swings With Pull

40-20-10 Wall Ball (20/14)

20-10-5 Pullups

Performance

Split Jerk 5×3

8 Minute Ladder

3, 6, 9, 12, etc.  Clean and Jerk (135/95)

3, 6, 9, 12, etc. Toes to Bar

Fitness

Push Jerk 5×3

3, 6, 9, 12, etc.  Hang Clean and Jerk (95/65)

3, 6, 9, 12, etc.Medicine Ball Situps (20/14)

Performance

Hang Squat Snatch – Work to Heavy Single

Tabata Burpee

Rest 1 Minute

Tabata Situps

Rest 1 Minute

Tabata Medicine Ball Cleans (20/14)

Fitness

Hang Squat Snatch – Technique Work

Tabata Burpee

Rest 1 Minute

Tabata Situps

Rest 1 Minute

Tabata Medicine Ball Cleans (20/14)

 

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Comments

  • KimI might, Kevin needs to look at my car and not sur
  • NicolasGreat advice! Thanks for the thoughtful words of e
  • adminAwesome Kim. This should be a great class as Lynd
  • Chef LyndaYUM! Sounds so delicious! You're ready to move on