Commitment is rare these days. Commit to your health and let our coaching staff help you move and feel better.
Warm Up
7 min flow
10 alt bird dogs
10 glute bridge ups
10 Cossack squat
10 KB goblet squats
10 KB dimmel deadlifts
Lat stretch, tricep pull or other mob for 2-3 min
Strength: every :90×12 min
Front Squat+Jerk
(Don’t worry too much about weight here until technique improves. If it does, work to a heavy and stay fast in the split jerk)
Partner Workout
(to go solo simply adjust your speed and keep reps and work the same as if you had a partner)
20 min AMRAP
50 double unders
40 wallballs 20/14
30 box jump overs 24/20
20 cal bike
10 power cleans 135/95
T1: modify as needed
T2: as written
T3:
R1: 135/95
R2: 185/125
R3: 205/135
R4+: 225/155
Durability:
50 Russian KB swings w 70/53 in as few swings as possible
50 Russian KB swings w 53/35 in as few swings as possible
10×10 Russian KB swings 70/53