On a 8:00 clock,

1 Kettlebell Swing (53lb. / 35lb.)
1 “L-Sit Pull-up”
2 Kettlebell Swings
2 “L-Sit Pull-up”

Continue this progression as long as possible in 10:00 (make this about virtuosity!)

Rest as needed then,

Every Two Minutes for 16 Minutes (8 Rounds)

Power Clean, 1 Repetition
Hang Squat Clean, 1 Repetition
Front Rack Alternating Lunge, 4 Repetitions (2 Each Leg)
Push Jerk, 4 Repetitions

Note: On the first evolution, “chip away” at the progression as long as possible during the 10:00 clock. The emphasis will be on the super challenging “L-sit Pull-up.” On “The Jay Bird” session, athletes can pick their weight. We will record the most weight lifted during the complex.

Jabin is the Bench Press Champion!


Congratulations to Jabin for setting the class record (and besting Coach!) during last weeks tempo Bench Press session. Jabin maintained a 7 second tempo on three repetitions with 230lb. Wow!


Wednesday Special Programs 

  • Krav Maga Weapon Defense (5:30PM – 6:15PM)



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