In Blog, Workout of the Day


Pre-Class Strength Training

Split Jerk Drills

3 sets: 3x Press in Split

3 sets: 3x Jerk Balance

6 sets: 1x Power Clean + 2x Split Jerks

In-Class Session

Primary Strength

4 Worksets of…

6-8x Bench Presses

6-8x Strict Hollow Pull-Ups / Ring Rows /Banded Pull Downs

*Rest 60 seconds between movements*

Workout of the Day


200m Run

20x Kettlebell Swings [53/35]

40x DU / 80x Singles

4x Turkish Get-Ups (2x Each Arm)

Post-Class Accessory Work

Core Work:

3 Rounds (45″ on / 15″ off)


Windshield Wipers

Side Plank on Left

Side Plank on Right

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