Monday, October 7, 2013


Today’s Workout:
Skill: With a partner: 3 per partner, alternating, 45 seconds weighted plank hold

Lift: 12 minutes to establish: 1RM Sumo Deadlift
then, 3 minutes to complete: 2×3 drop sets of sumo deadlift

WOD: “Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

TWIST BLOG BONUS WORK (Complete before or after class time)

Mobility: (view more at
T-spine Smash with Double Lacrosse Ball: 2 minutes
Shoulder Rotator LB Smash and floss: 2 minutes on each side
Tricep barbell smash: 2 minutes on each side
Voodoo Floss Shoulders

Bonus Lifting:
4×10 heavy reverse hyper
3×8 heavy GHR, 3×8 barbell turkish situps
3×8 front rack bulgarian split squat

Gymnastics: (view more at
Kipping handstand push-up progression.
Tripod tuck up to headstand: 3 x 5
Wall climb: 4 x 3

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