On Tuesday you will get another 10 minute AMRAP. This was very interesting with the L-sit from the floor and odd object cleans. Typically we would do both of these movements differently but this workout will be an opportunity to challenge yourself in a new way.

Because the workout movements may look a little different than normal, we will spend a long time in the technique section to find the right progression for you.  If you will be joining us in the gym we have a lot of cool toys to bring out for the clean and for those on zoom this workout is what you have been training for. We look forward to seeing you all tomorrow.

Thought of the day

“Slow is smooth.  Smooth is fast.” – Navy seals/ Michael Scott

In the heat of competition it is easy to forget about you timing, tempo, and get caught up in what the other kids are doing. But this is not the path to putting your best foot forward and getting the work done the fastest or most efficiently you can. Today I was in a workout against teams of two and was unfortunately the odd one out. In the past this would spell doom as I would redline in minute one trying to show up the teams. But today instead I was able to focus on my pace. This allowed me to keep moving and scoring three more rounds than expected.



Unfortunately, I did not beat all the pairs but was able to be steady throughout the workout and find my spots to recover.  Next time you are in a competition try relaxing and finding a sustainable pace for you. Nerves will be high, the pressure will be on but you will perform better at a smooth pace.



Warm up

2 rnds (1 minute each)

Hip swings

Hollow hold

Russian kbs


Full body rocks


Medball, atlas, dumbbell and kettlebell cleans

L-sit progressions


10 Minute AMRAP

30 sec L-sit lifting off the floor

10 odd object cleans

Cool down

  • Leon