Youve hit it hard the last few workouts so we are going to take some time to do some accessory movements.  Accessory movements are more isolated movements than our global movements but they serve a purpose in increasing strength in those areas where we might find ourselves getting stuck.  Ever done the deadlift and as you get to your knees, you just dont have the power to drive your hips forward and lift the weight?  This is one of those sticking points.  Now, for most of you, the object of the workouts you do is to have the broad based badass General Physical Preparedness.  And we will give that to you.  Since you have all bee CRUSHING it, lets take the first half of the workout and just do a little focused work.  Have some fun with it, then prepare to smash the last part.  You all have doing AMAZING!!!!!!  keep on CRUSHING!!!




INFERNO Warm-up  x 3

Complete the Following:



Good Mornings [VIDEO]

.......3 x 8 reps

*keep bar at "low-bar" back squat position, keep knees "soft", keep bar over your feet


Weighted Glute Bridges [VIDEO]

.......3 x 10 reps

*squeeze butt at the top for 2 secs

**both of  these movements are accessory movements to help with your squat, deadlifts and cleans!!**






With a Continuous 20 min Clock

7 min AMRAP:

.......10 reps Thrusters (95,65#, wt to get 20-24 UB)

.......10 reps Burpess

.......10 reps KB Swing (70/53#, wt to get 20 UB)

3 min Rest

5 min AMRAP:

.......8 reps Thrusters

.......8 reps Burpees

.......8 reps KB Swings

2 min Rest

3 min AMRAP

.......6 reps Thrusters

.......6 reps Burpees

.......6 reps KB Swings



SLO INFERNO ON RAMP CLASS Day 6: Mobility, Wall Balls, Double Unders, Thrusters




MWOD:  heres how to get a better faster thruster