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By The Numbers

We have talked about By the Numbers, and you have heard some of a the coaches using By the Numbers in class. You have also maybe seen the text book in the gym.

By the Numbers is a system for instructing Multi-Modal movement that emphasizes progression at every level. It builds exercises pose- by- pose, movement skill exercise- by- exercise.

We care about creating the best-moving general population in the City. That is why we have embraced this program and are excited to present it to you.  Your Coach will teach one movement ‘By the Numbers’ each day ………..

Workout of the Day

Context: Competition

Mobility: Hip

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) clean and jerk, or do 3 reps on the minute for 6 minutes (50-60%)

Metabolic Conditioning: “Simple Man”


In 8 minutes –

10 clean and jerks

Then max rounds with the remaining time:

6 Left, 6 right, single arm kettlebell swing
6 goblet squats (same)
4 reps of 15′ out, 15′ back lateral shuffle with line touch
6 ring push-ups
2 min rest

Repeat whole cycle 1 more time (starting with the clean and jerks BUT start the AMRAP part where you left off on the last cycle.

Performance: 95/155 BB, 35/55 KB
Athletic: 65/95 BB, 25/35 KB
Health: 45/65 BB, 15/25 KB

Scaling Guide: 7 – 10 rounds, about 1:30 per round after the clean and jerks.

Scale Up: Kb hang snatches instead of swings and 6/10 ring dips instead of push-ups.

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