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Friday 11.30.18

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*Monday we will be switching to WODIFY. You will use Wodify in the future to sign up for classes and record your results. If you have issues, speak with a coach.*

Part A.
Spend 10-15 minutes perfecting Turkish Get-up Skills (Coaches Choice)

Part B.
“Arnie”
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Modify weight if needed. Perform Double Goblet Squats if struggling to perform KB Overhead squats.

*30 min cap

Focus Work.
Choose One:

Strength.
Back Squats:
85% of 1RM from two weeks ago:
3 sets of 1 with 10 sec descent, 1 sec pause in bottom

Extra Credit Fun.
Not for Time:
50 Strict Weighted Toes-to-bar or knee raises
*Use 6-8# med-ball

Competitor.
*Week 3-Day 5*

Strength.
Back Squats:
85% of 1RM from two weeks ago:
3 sets of 1 with 10 sec descent, 1 sec pause in bottom

Part A.
Spend 10-15 minutes perfecting Turkish Get-up Skills (Coaches Choice)

Part B.
“Arnie”
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Modify weight if needed. Perform Double Goblet Squats if struggling to perform KB Overhead squats.

*30 min cap

Extra Credit Fun.
Not for Time:
50 Strict Weighted Toes-to-bar or knee raises
*Use 6-8# med-ball