Pull-up Progression: 7,6,5,4,4

50 Kettlebell Swings
10 Knee to Elbows
40 Kettlebell Swings
20 Knee to Elbows
30 Kettlebell Swings
30 Knee to Elbows
20 Kettlebell Swings
40 Knee to Elbows
10 Kettlebell Swings
50 Knee to Elbows

Note: Todays workout is programmed at a very advanced level. We will have several modifications available in the gym including reduced repetitions and alternative exercises for the Knee to Elbows.

Areli nails a 20lb. weighted vest strict Pull-up. The progression is working!


“Developing the muscles of the soul demands no competitive spirit, no killer instinct, although it may erect pain barriers that the spiritual athlete must crash through.” – Germaine Greer


This Saturday, August 17, 2013, will be dedicated to Team Competition Training. Following the free community workout, join Greg Amundson and chip away at the beginner, intermediate, and advanced skill sets to see where you place. We encourage everyone to participate in this fun and challenging day regardless of your interest in actually joining one of the competition teams. Bring a wetsuit for the ocean swim!


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