In Blog, Workout of the Day

“Most people never get far enough on their first wind to find out they’ve got a second.” – William James


Pre-Class Strength Training

4 Supersets:

3-5 Strict Muscle-Ups or Favorite Strict Muscle Up Progression Drill

1.1.1. x Snatch Pulls @80-100%

In-Class Session

Strength Skill

Take 10 minutes to Build to a Heavy 1 Rep (Each Arm) Turkish Get-Up

Workout of the Day

 EMOM 10:

Odd: [20/18; 15/12] Calorie Row

Even: 20/18 15/12x DB Thrusters [55/35; 35/20]

… Rest 3:00…

Complete the following…

20x Calorie Row

20x Burpees over the Rower

20x Calorie Row

[cap @20:00; 7 minutes to complete or get as far as possible]

Post Class Accessory Work

3 sets:

6-8x Single Arm DB Row @

6-8x Single Arm Z Presses @

60 Second Hollow Holds


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