WORKOUT OF THE DAY

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September 30, 2019

"Katana" Week 3:
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1. Completing a gymnastic-focused triplet workout to start things out
2. Building to a heavy Front Squat complex
3. All barbell cycling in today's Capacity Builder

MOBILITY - athletes can complete before class
Banded Sh...

September 30, 2019

"Katana" Week 3:
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1. Working on Clean positioning and technique
2. Completing a reverse version of the CompTrain Benchmark workout "Doce" with "Ecod"

ACTIVATION
1 Round:
1 Minute Row
1 Minute Active Spidermans
1 Minute Alternating Box St...

September 30, 2019

"Katana" Week 3:
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1. Building slightly from last week in today's Capacity Builder
2. Working several sets of Snatch Technique that will help prepare us for what comes next
3. Performing a CompTrain Benchmark workout "Snake Bite"
4. Immedi...

September 30, 2019

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
Side Shuffle
Keroake
High Knees
Butt Kickers
Skip for Height
Skip for D...

September 25, 2019

"Katana" Week 2:
- - - - - - - - - - - - - - - -
1. Strength: Working on building to heavy barbell overhead lunges at 3 different distances
2. Skill: Second time this week hammering home high volume strict handstand push-ups
3. Conditioning: Completing "Jelly", a spin-...

September 25, 2019

"Katana" Week 2:
- - - - - - - - - - - - - - - -
Friday's will continue to focus on our conditioning as we lead into the Open. Our day starts with "Gut Feeling", and is our main effort for the day. We'll finish with a three rounds Capacity Builder.

MOBILITY - Athletes...

September 25, 2019

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

Metcon (AMRAP - Rounds)
Core War...

September 25, 2019

"Katana" Week 2:
- - - - - - - - - - - - - - - -
1. Strength: On the clock Front Squat Waves
2. Conditioning: Two simple couplet workouts back to back with no rest
3. Skill: Working through some movements that we saw in last years Open - Dumbbell Overhead Lunges and Du...

September 25, 2019

"Katana" Week 2:
- - - - - - - - - - - - - - - -
Working on a running clock today for this 3-part workout. These simple couplet workouts put an emphasis on gymnastics and bodyweight movements.

Part A (On the 0:00): Bike + Strict Handstand Push-ups
Part B (On the 15:00...

September 25, 2019

"Katana" Week 2:
- - - - - - - - - - - - - - - -
Week 2 of "Katana" kicks off with 3 parts:
1. Capacity builder focused on double under and ring muscle-ups
2. Snatch focused barbell complex
3. Repeat workout from 3 months back

MOBILITY - Athletes can complete before c...

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