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KSCF Programming / WOD

This week and moving forward over the next few months our programming will have a focus. As it is the post-Open season we will begin trying to get our goals in line with our training methods. Here is what our focus will be.

  1. We will develop our overall weightlifting strength

  2. We are going to improve our Gymnastics strength as well as connect dynamic work with our strength

  3. We are going to implement programming to assist with our strength/capacity in “Murph” coming on Memorial Day.

If your goals move beyond this methodology please feel free to reach out to any coach for additional support. We are trying to create an environment where our athletes will have the general physical preparedness to take on serious life tasks or events. At the same time, we want our athletes to be able to achieve their goals inside the Box.

Ashley N. grindin'
Ashley N. grindin'

Strength Back Squat Take 15 minutes and find 1 RM Back Squat

WOD “Shape’n’Swing”

AMRAP 8 mins 10 Alternating Pistol Squats 20 KB Swings (53/35) 30 Double Unders (60 SUs)

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