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Friday, March 31, 2017

31
Mar

Friday, March 31, 2017

Reminder: Muscle 3.0 starts next week, if you want to be a part of it please let us know. Once this program starts you won’t be able to jump in until the next go around.  In addition if you’d like to do Muscle + Fuel for the ultimate Build or Lose (goal dependent) program let us know as well.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time:

  • 50-40-30-20-10 Russian KB Swing
  • 15-12-9-6-3 Front Squat
  • 50-40-30-20-10 Single Unders
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time:

  • 50-40-30-20-10 Russian KB Swing
  • 15-12-9-6-3 Front Squat 135/95
  • 50-40-30-20-10 Double Unders
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time:

  • 50-40-30-20-10 Russian KB Swing
  • 15-12-9-6-3 Front Squat 155/105
  • 50-40-30-20-10 Double Unders
Additional:
  • Mobility

 

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