Intermediate
Complete 6 single leg hip lifts on each side
2 Rounds –
15 Face pulls
15 Chest-press shoulder-press
Strength:
2 Rounds –
5 Kettlebell halos / side
5 Single leg deadlifts / side
2 Rounds –
5 Kettlebell windmills (left)
5 Push-presses (left)
Waiters carry x 90 feet (left)
5 Kettlebell windmills (right)
5 Push-presses (right)
Waiters carry x 90 feet (right)
Muscular Endurance:
2 Rounds –
5 One arm snatches (left)
5 Overhead alternating reverse lunges / side (left)
5 One arm snatches (right)
5 Overhead alternating reverse lunges / side (right)
3 Rounds –
2 Turkish get ups / side
6 – 8 Pull-ups @ 2111
6 – 8 Romanian deadlifts @ 3011
Metabolic Conditioning:
4 Rounds for time –
20 Alternating dumbbell snatches (10 / side)
40 High knees / side
Mobility:
- Kneeling or seated trap stretch for 30 seconds on each side
- Neck side bend stretch for 30 seconds on each side
- Bar hang with toes touching for 90 seconds
- Pec major / pec minor door-frame for 30 seconds on each side
Beginner
Complete 6 single leg hip lifts on each side
2 Rounds –
15 Face pulls
15 Chest-press shoulder-press
Strength:
2 Rounds –
5 Kettlebell halos / side
10 Kettlebell deadlifts
2 Rounds –
5 Kettlebell windmills (left)
5 Push-presses (left)
Waiters carry x 90 feet (left)
5 Kettlebell windmills (right)
5 Push-presses (right)
Waiters carry x 90 feet (right)
Muscular Endurance:
2 Rounds –
5 One arm snatches (left)
5 Alternating reverse lunges / side
5 One arm snatches (right)
5 Alternating reverse lunges / side
3 Rounds –
4 Half Turkish get ups / side
6 – 8 Inverted rows @ 2111
6 – 8 Kettlebell Romanian deadlifts @ 3011
Metabolic Conditioning:
4 Rounds for time –
10 One arm snatches / side
25 High knees / side
Mobility:
- Kneeling or seated trap stretch for 30 seconds on each side
- Neck side bend stretch for 30 seconds on each side
- Bar hang with toes touching for 90 seconds
- Pec major / pec minor door-frame for 30 seconds on each side
