THURSDAY 170622
Choose One of the Following 10:00 EMOM Evolutions:
Evolution A: Every Minute On The Minute (EMOM) for 10:00,
Deadlift, 4 Repetitions
Hang Power Clean, 3 Repetitions
Front Squat, 2 Repetition
Shoulder to Overhead, 1 Repetition
Or,
Evolution B: Every Minute On The Minute (EMOM) for 10:00,
Power Snatch, 1 Repetition
Hang Power Snatch, 2 Repetitions
Overhead Squat, 3 Repetitions
Or,
Evolution C: Every Minute On The Minute (EMOM) for 10:00,
Deadlift, 5 Repetitions
Hang Power Clean, 3 Repetitions
Shoulder to Overhead, 1 Repetition
Rest as needed then,
Evolution D:
On a 3:00 Running Clock,
Run 400 Meters
Wallball Shots, As Many Repetition As Possible (20lb. / 14lb.)
Rest up to 3:00 then,
Evolution E:
On a 3:00 Running Clock,
Run 400 Meters
Kettlebell Swing, As Many Repetitions As Possible (53lb. / 35lb.)
Note: Athletes can pick Evolution A – C for their Strength session, in addition to the appropriate amount of barbell weight. Following strength, Athletes will then blast through Evolutions D & E. This is a fun training day that combines technical barbell work, with old-school interval training.
Coach and Catherine Divine
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Last week, Coach and Catherine Divine, the head Yoga instructor for Kokoro Yoga, and co-author of the bestselling book, Kokoro Yoga, sat down together for a super inspired audio recording on “Dharma” which means “Life Purpose” in Sanskrit. This supercharged recording will be available soon on Unbeatable Mind and a segment will also be featured on “The Greg Amundson Show.”
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CrossFit Light (Our Light workout will be our HQ programming today)
CAMP for Claudio Franca (Private Session 12:30 PM at Krav Maga)
Endurance Workout (Ocean Run & Swim 2PM – 3PM Meet at HQ)
Bag Class (5:15 PM – 6:00 PM at Krav Maga – 8 x 2:00 Rounds!)
Satvana (6:00 PM – 7:15 PM at Krav Maga)
CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)
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