Tuesday- March 20th

March 21, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Calf Stretch

             *Light KB Swings x 10



A. Static Front Rack Hold

4x 30 seconds

Rest 1 minute
-Pick a heavy weight that you can clean (about 80%). Don't go too heavy.

-Brace like we did for deadlifts yesterday.

-Clean the weight and hold it in the front rack position for 30 seconds.

-While holding, concentrate on holding abs as tight as possible; keep back straight, glutes engaged, and ribs down.

-This will actually help develop your core and build muscle memory. The more you do it, you will find that you automatically tighten everything and have good control over your core.



B. “Bell Hop”

For time:

25 Kettlebell Swings (50/35#)

50 Sit-ups

100 Double-unders


20 Kettlebell Swings (50/35#)

40 Sit-ups

80 Double-unders


15 Kettlebell Swings (50/35#)

30 Sit-ups

60 Double-unders


10 Kettlebell Swings (50/35#)

20 Sit-ups

40 Double-unders


5 Kettlebell Swings (50/35#)

10 Sit-ups

20 Double-unders


We often hear the term “midline stabilization” in the context of safety during exercise. An unstable midline can absolutely lead to a greater risk of injury, however it isn’t just about safety. A solid midline allows us to transfer force more efficiently than a weak midline. The heavier KB Swings and Sit-ups in todays workout will test our midline. If we lose our midline stability, especially during the higher skill double-unders, this movement will become increasingly inefficient due to poor transmission of power.


C. Group Mobility/Stretching/Socializing








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