Intermediate
Strength:
Warm-up shoulders
Complete the following every 45 seconds for 8 rounds –
Odd rounds: 3 One arm snatches (weak side)
Even rounds: 3 One arm snatches (strong side)
Complete 4 rounds of the following –
3 Rack pulls
5 Bottoms up kettlebell presses / side
Muscular Endurance:
2 Rounds –
Barbell or Pendlay rows x AMAP
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Kettlebell crossovers
Station 2: Tuck jumps
Station 3: Lunges
Mobility:
Complete a seated or kneeling Trap Stretch for 30 seconds on each side.
Accumulate 90 seconds Hanging. Do your best to find something to hang from! If you cannot find anything, select another day’s mobility to complete.
Beginner
Strength:
Warm-up shoulders
Complete the following every 45 seconds for 8 rounds –
Odd rounds: 4 One arm snatches (weak side)
Even rounds: 4 One arm snatches (strong side)
Complete 4 rounds of the following –
5 Half kettlebell deadlifts (begin at the top, lower halfway, and return to the top)
5 Bottoms up kettlebell presses / side
Muscular Endurance:
2 Rounds –
Resistance band rows x 15 – 20
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Plank shoulder taps
Station 2: Squat jumps
Station 3: Alternating step-ups (use a low box)
Mobility:
Complete a seated or kneeling Trap Stretch for 30 seconds on each side.
Accumulate 90 seconds Hanging. Do your best to find something to hang from! If you cannot find anything, select another day’s mobility to complete.
