In Blog, Workout of the Day

“We must train hard. It’s not about denying a weakness may exist but about denying its right to persist.” –Vince McConnell


Pre-Class Strength Training

30 Minutes

In-Class Session

Primary Strength

3 x 3 Split Jerk [2″ Pause in Dip and Receiving]

5 x 1 Split Jerk [Build to Heavy]

Workout of the Day

EMOM 16:

1: Row 20-12 Calories

2: 20x American KBS [73/53, 53/35]

3: 60x Double Unders [100x Singles / 40″ of Singles]

4: 12 – 8x Burpees over the Erg

Post-Class Accessory Work

3 sets:

20m Single Arm Kettlebell Overhead Walk

20m Suitcase Carry

1:00 Hollow Hold


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