In Blog, Workout of the Day

“Movement is a medicine for creating change in a person’s physical, emotional, and mental states.” –Carol Welch


Pre-Class Strength Training

Take 8x sets to Build to a Moderately Heavy Clean Double from the Blocks

E3MOM for 12 minutes complete (4 sets)…

2 Rounds: 20x DU + 8x DB Thrusters [50/35]

In-Class Session

Gymnastics Skill: Toes to Bar Practice

Beginner: 2-3 sets 5-7x Kip Practice

Intermediate: 2-3 sets 5-7x Knee to Elbow

Advanced: 2-3 sets of 5-7x Toes to Bar

Workout of the Day

“Down the Mountain”

1500/1250m [Run, Bike, Ski, or Row *Athlete’s Choice*]

30x DB Power Snatches [55/35]

30x Toes to Bar

1000/750m [Run, Bike, Ski, or Row]

20x DB Power Snatches

20x Toes to Bar

500/350m [Run, Bike, Ski, or Row]

10x DB Power Snatches

10x Toes to Bar

Post-Class Accessory Work

3 sets:

10x Pendlay Barbell Rows

8x each Facedown Dumbbell I, T, Ys

12x Glute Ham Raises


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