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Have a great long weekend!

Please remember Monday is only 9:30 and 4:45pm classes.

Workout of the Day

Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 6 minutes working on kipping drills geared toward pull ups, chest to bar pull ups, and bar muscle ups.

Strength: none

Super Set: none

Metabolic Conditioning: “Drop it Like It’s Hot”

For time

800m run

Then 5 rounds:

15 toes-to-bar

80′ single arm overhead kettlebell walk

15 muscle cleans or sumo deadlift high pull

15 push press


800m run

Performance: 35/55lbs, 65/95lbs
Athletic: 25/35lbs, 45/65lbs
Health: 20 sit-ups, 20/25lbs, 35/45lbs

Scaling Guide: 20 – 27 minutes, 3 – 4.5 min for the runs and about 2:45 per round in the middle.

Scale Up: 55/70lb  kb and 85/135lb bar.

Compare to: NEW WORKOUT!

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