Weighted Box Step-up 5-5-5-5-5 repetitions (each leg)
Rest as needed then,
Complete Three Rounds of this Triplet,
On a 3:00 Running Clock:
Deadlift, 3 Repetitions (Go Heavy!)
200 Meter Kettlebell Farmers Carry
As Many Repetitions As Possible of Lateral Bar Over Burpee
Note: On the Triplet, use approximately 75% of your 1 RM for your Deadlift. This should be a weight you can manage for 3 Repetitions, but not 4. Farmers Carry must be completed with only one hand carrying the Kettlebell at a time. Men’s Kettlebell weight is 35lb. and womens is 25lb. If you switch hands, you must put the Kettlebell on the ground to make the switch. The rest between evolutions will be “Variable” between 2:00 and 4:00. This is a challenging workout that requires immense focus and a positive mental attitude. Your score at the end of the workout is the total number of Burpees completed.
Krav Maga Santa Cruz is pleased to offer Law Enforcement Officers in Santa Cruz County a weekly private LEO class that focus on Officer survival, a winning mindset, weapon retention and advanced combative concepts. KMSC will also be offering a monthly 2 hour seminar with a new focus each month. More information to follow soon.
Thursday Special Events
6:00 PM – 7:00 PM – Warrior Body Zen Mind Yoga
7:00 PM – 8:00 PM – CrossFit Technique Class and Santa Cruz Challenge