04 Nov 2017 – "Beat Helen"

Remember, our Grand Re-Opening Party is tomorrow at 9 am! Sign up here.


"Beat Helen"
4 x 4 minutes on : 4 minutes off
Complete one round of "Helen"
400m Run
21 Kettlebell swings (24/16 kg)
12 Pull-ups

In remaining time, perform as many power cleans as possible
R1 @ 40/30 kg
R2 @ 60/40 kg
R3 @ 70/45 kg
R4 @ 82.5 / 50kg


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 this video of the Burgener Warm-Up. Perform 3 reps of each exercise using a dowel rod and cycle through for 10 minutes.