Thursday, October 17, 2013



Congratulations to our very own Coach Saum for graduating from the academy!


Today’s Workout:
Skill: Movement review and teaching

Challenge: 5 minutes: max unbroken double unders unlimited attempts

WOD: “Filthy 50”
50 box jumps 24”
50 jumping pullups
50 kettlebell swings 1 pood
50 steps walking lunges
50 knees to elbows
50 push press 45#
50 Hip extensions
50 burpees
50 double unders

Level 2: Rx
Level 1: 20”, 1 pood, knee raises, single unders
Share the Pain: level 1, 25 reps of each movement.

TWIST BLOG BONUS WORK (Complete before or after class)

Mobility: (view more at
Glute Smash and floss: 2 minutes on each side
Hip External Rotation with flexion: 2 minutes on each side
Banded Super Frog :2 minutes on each side
Double LB medial Shin Smash and Floss: 2 minutes on either side

Bonus Lifting:
tabata jump squats
4×10 heavy reverse hyper
3×15 GHR (stop at parallel)
3×15 heavy russian twists

Gymnastics:(view more at
10 minutes of glide kip practice.

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