In Blog, Workout of the Day

“When you’ve got purpose, everything becomes possible.” – Lewis Pugh,


Pre-Class Strength Training

Pause Front Squat 5 x 2 Reps @3.3.x.1.

Strict Dumbell Z-Press 5 x 8 @

In-Class Session

Gymnastics Skill: Rope Climbs

Beginner: Practice J-Hook Technique with at least 3 attempts at climbing rope

Intermediate: 3-5 ascents

Advanced: 3 sets of 1x Legless + 1 x Rope Climb with Legs

Workout of the Day


Three Rounds for Time

400m Run

21x Kettlebell Swings [Athlete: 70/53; Rx: 53/35]

12x Pull-Ups [Athlete: Chest to Bar]


2 sets: 15-30x V-Ups + 0:30 Hollow Hold (Rest 60 seconds)

Post-Class Accessory Work

Four Sets:

Front Rack Double KB Bulgarian Split Squats x 4-6 reps each leg @3.0.x.1.

Weighted Chest to Bar Pull-Ups x 4-6 reps @2.1.x.0.


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