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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Thursday Special Programs

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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