Workout of the Day, 3.11.13

FOUNDATIONS with Greg, at 530pm.

There’s still time to sign up for the Broz Seminars! Sign up for Wednesday today for better Olympic Lifts!

Found on the gym floor.



MOVEMENT PREP: Lax Ball Quads and Hip Flexors, 5 minutes. Choose a 30ft. distance and complete x 2: Knee Pulls to Chest, Over the Fence/Under the Fence, Walking Lunges with Arms Overhead, 90/90 to Chest while walking

High Knees, Butt Kicks.

STRENGTH:  Peak of 1 Front Squat, and then, every minute on the minute, a set of 3 reps of a pause front squat (pause for 3 seconds in the bottom), then 2 reps on the next minute, then 1 rep on the next minute.  Then, you go back up, 2 reps, then 3 reps. Use 75-80% of your peak of the day for this “cluster”. The whole exercise takes 6 minutes per person, and so, if a few people are sharing, and a few people are going after the people sharing, we end up with a total of 30 minutes devoted to our strength portion, tops.

CONDITIONING: Grab a partner and complete, AMRAP in 8 minutes of:

Russian Kettlebell Swings (2/1.5) where, every time you put the kettlebell down you must switch with your partner and complete another Ludlow loop (roughly 200m).

*If your partner returns before you are done swinging you may choose to let them rest or simply switch off to have your kettlebell reps stay fresh.

*Your score is your total number of reps.

For Advanced Class: You will do the strength work as a squat clean and jerk today.  Peak your Clean and Jerk on the main floor without the direction of a Coach and then wait for everyone else in order to complete the cluster as clean and jerks with the same percentage (75-80%).  For the metcon, don’t use a partner.  Use the American Kettlebell Swing, but perform the same routine.  Everytime you take a break you are required to run. If we are out of heavy bells, use a 1.5/1 kettlebell snatch and switch hands as needed mid-swing.

The last rep of Sunday’s Benchmark, “Helen”, where three women went as prescribed for the first time for a total of 36 pull-ups each in a metcon!  Congrats to Steph (filmed below), Kat, and Shana!

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