08/02/2017

 In Blog, Workout of the Day

Wednesday

Pre-Class Training

3 sets:

Heavy Yoke Walk 100ft

Heavy Sled Push 100ft

Heavy Single Arm Overhead Walk 50ft Each Arm

In-Class Session

Primary Strength

4 sets:

6 x 2 Single Leg Barbell Deadlifts

0:20-0:30 Hanging L-Sit

Workout of the Day

Every 5:00 for 30:00 (6 sets)

10/5x Burpees

20x DB/KB Hang Squat Cleans or Goblet Squats [55/35]

10/5x Burpees

20x DB/KB Hang Squat Cleans or Goblet Squats [55/35]

10/5x Burpees

Post-Class Accessory Work

5-10 min: Practice Footwork for Rope Climbs

3-4 sets of 1-2 Rope Climbs + 2-3 Wall Walks

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