31 Oct 2017 – WOD


A) Strength (Speed / Power Group)

Every 02:30, for 20 minutes alternate between A1 and A2
A1) 2-3 Deadlift @ 90% + 10 Kettlebell swings
A2) 2-3 Bench press @ 90% + 10 Dynamic push-ups

A) Strength (Aerobic Capacity Group)

Every 02:30, for 20 minutes alternate between A1 and A2
A1) 12 Deadlift + 200m Run
A2) 12 Bench press + 200m Run

B) Accessory (All Athletes)

12 x 40 seconds on : 20 seconds off, alternate between
Kettlebell front rack walking lunges
Strict chin-up
Push-up shoulder taps
Ring dip


2km Training, Week 7

A) General Endurance

5 x 1500m @ target split + 10-15 seconds
– 3 minutes rest between rounds –


Spend 10 minutes EVERYDAY practicing something you want to master. You won't be an expert by the end of the week, but you will have had 70 minutes dedicated practice time. Perhaps it's practicing double-unders, learning Spanish, kipping progressions or riding a bike.

It doesn't matter what it is, find something you want to master and get to it!

WEEKLY RECOVERY PROTOCOL: Active Recovery, Part II: The Skills Edition

A couple of weeks ago we asked you to spend 5-10 minutes on a active cool down.

We want you to do the same this week but with our Mindset Focus of skill practice at its core.

Spend 10 minutes after class doing some light skill work on a movement of choice.

My recommendation is snatch work (we all want to snatch better, right?!). Check out the video below of the Burgener Warm-Up. Perform 3 reps of each exercise using a dowel rod and cycle through for 10 minutes.