Tagged as: kb


power jerk
beginner: 3-3-3-2-2-1
intermediate: 3-2-2-1-1-1
advanced: 1-1-1-1-1-1

tabata mashup for max reps, 24 intervals @ :20/:10r
floor press, 75/45lb (focus: speed/rom, keep tension)

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article: Accelerating Workout Recovery

Cora doesn’t mess around. Probably the first day we freaked out our neighbors.


buddy workout for max points
max rounds in 8 minutes:
-10 burpees
-10 kb split jerks, 5L/5R – 35/15lb
rest 1 minute
for time:
200m sandbag relay, 60/30lb
rest 1 minute
max rounds in 8 minutes
-10 ohs, 5L/5R – 35/15lb
-10 inverted burpee

*1 point awarded to for each round completed. winning relay team gets 5 bonus points added to score.

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Article: Vitamin A, D & K: Who Cares?

Brittany and Alex working on Back Pulls


4 rounds for time:
400m run
30 kb slashers, 16/12kg

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Article: It’s a Process, Part 1