Friday, June 16, 2017

Summer newsletter


We just sent out the summer newsletter to our subscribers. If you didn't get it, read it here. It has information about our 2-year anniversary party. You don't want to miss that - we'll be giving out the first yellow shirts there.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

deadlift 8-8-3x8

Accessory/Skill

5 heavy swings between strength sets

Group Workout

If you're confident with kettlebells:
10 rounds
3 very heavy KB C&J each arm
rest as needed

If you need more work with the barbell C&J
10x3 C&J working up in weight
rest as needed



Subscribe to our RSS Get our blog posts in your inbox

Sign up for classes
Free endurance program ebook