Deadlift 10, 7, 5, 3 Repetitions (Tempo Training – Super Slow Technique)

Rest as needed then,

Three Rounds for Time of:

Run 400 Meters
Kettlebell or Dumbbell Thruster, 15 Repetitions (35lb. / 25lb.)
Pull-up, 9 Repetitions

Note: This is our second workout involving “Tempo Training” or “Super Slow Technique.” The benefits of tempo training are numerous, and include improved quality of movement, safety and exponential strength gains. For the Deadlift, the decent from the top position is 3 seconds, lightly touch the weight to the ground, and then immediately explode to the top position (i.e. “touch and go”). Rest one second in the top position, and repeat for the required number of repetitions. The slow tempo forces lighter weight, however, working longer in the eccentric phase (lowering phase) increases strength, regardless of the load. The first repetition off the ground at the start of the set does not “count” as the tempo starts from the top position.


Bronson – First “Murph” during Musha Shugya with 35lb. Ruck Sack


Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

For Time:

50 Weighted Jump Ropes
40 Medicine Ball Power Cleans
30 Medicine Ball Front Squats
20 Hand Release Push-ups
10 Pull-ups
20 Hand Release Push-ups
30 Medicine Ball Front Squats
40 Medicine Ball Power Cleans
50 Weighted Jump Ropes

CAMP (Jiu Jitsu Fighters & Pro Surfers Class – 10:00 AM at Krav Maga)
Note: Must be within 2 months of BJJ or Surfing Competition to attend this class. 

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Light – (5:00 PM – 6:00 PM at Krav Maga)

Complete 1:00 At Each Station.

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up
Power Wheel (Got Core!)

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest.

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga


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