160512 Thursday – Committed to Fitness

Mobility: Shoulder

Skill Practice Warm Up: None

Strength: 3-3-3-3-3 Power Clean (5 sets of 3 reps, increasing weight, max or above max by last set)

Super Set: 5×3 high box jumps (pick a decent height you can do for a set of 3, but nothing crazy. Work on trying to jump as high as possible so you that you don’t have to bend your knees and pull your feet up to land on the box).

Metabolic Conditioning: “Kong”

For time.


Kettle Bell Swings (Performance: 53lb / Athletic: 35lb* / Health 26lb)

Push Jerk (Performance: 115lb / Athletic: 63lb* / Health 40lb)

50-40-30-20-10 Double Unders* (Health: 4 Singles + 1 Double Under(Attempt) for every 5. First round would be 10 rounds of 4+1, 2nd would be 8 rounds, etc )

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 5 – 12 minutes.

Log your results online by clicking here.

Compare to: New Workout

Coaching Tips: More than half of the reps are in the 10s and 8s rounds, so watch your pace on these. Similarly, use as little arm press, as possible, for the push jerks. On the 6-4-2 rounds, hustle through the transitions and don’t waste time. Rest in the middle of the sets (vs. between movements.)

Optional ‘Cash Out’: None

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