06/06/2017

 In Blog, Workout of the Day

Tuesday

Pre-Class Strength Training

4 sets:

5-10x Strict HSPU or Progression

1-2x [Legless] Rope Climb or Progression / 8-12x Ring Pull-Ups

20m Heavy Front Rack KB Carry

[Rest 2:00 and Repeat]

In-Class Session

Primary Strength

7 x [ 1 x Split Jerk with 3″ pause in dip and receiving + 1x Jerk]

Workout of the Day

“Olga: Helen’s Less-Pretty 2nd Cousin”

For Time:

Run 400m

15-9-6

KBS [53/35]

Pull-Ups

Run 400m

15-9-6

KBS

Pull-Ups

Run 400m

Post-Class Accessory Work

Double Under Skill Practice: EMOM 8: 40-60 UB Double Unders or 8 minutes Practice of DU

20 minutes of Ankle, Hip, and T-Spine Mobility

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