Monday, November 27th 2017

Squat cleans should be done with efficient and great technique. Pick a pace and intensity that has you maxed out at the end of 5 minutes. If you treat as an EMOM, be aggressive with this light bar and aim high.

After our 3 minutes of rest we go for quick and light. Breath at the top of the wall ball and go unbroken. Your legs will be a bit toasty, but they’ll return. Approach the double unders calmly and relaxed – rushing and getting tripped is more costly.

 Box Brief

Thankful to back to a regular schedule – this week we will play with mixed intensities, retesting an aerobic effort that is all mindset, and finish the work with a tough Hero WOD. The week is programmed to allow for maximum adaptation and recovery. If you take a rest day or add auxiliary work, fuel and be intelligent with your recovery protocols – CrossOver, ROMWOD, Yoga.

JOIN US on Sunday for Yoga at our neighbor’s Yoga Studio. Designed just for NBK Athletes

Class reservation competition is live – check-in for every class you attend to win every Friday for the next month!