Monday 12/4/17

Monday 12/4/17

All eyes on Wes Kitts tonight!

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups
20 Alternating Birddogs (hold each rep for one second)
10 Russian Babymakers
10 Hawaiian Squats per leg (hold on to the pull-up rig or a box if necessary for balance)

Strength
20 Minutes total

Levels 2-4
6 Minutes:
Warmup your back squat: 5 reps each – empty bar, 35%, 45%, 55%
45-60 Samson stretch on each side

12 minutes E3MOM (4 sets)

9 Back Squats at 70%
40 yd Bear Crawl

Levels 0/1

3x
9 Double Kettlebell Squats
9 Hanging Leg Raise (or Knee Tuck) – hold for 2 seconds at the top of each rep
12/12 Side Plank Hip Lifts

3x
9/9 Russian Step Ups (one kb – hold on same side as the leg on the box)
6/6 Plyo Step Ups (no weight, like a vertical power skip as you step on the box)
30 Sec Reverse Table

Conditioning

“Drop Zone”

15 Minutes AMRAP

Levels 3/4

Barbell Complex
Alternate with a partner; perform one rep of each movement, switch after the Jerk.
Add 5# after each round; stop adding once you know you won’t be able to complete the complex unbroken or at all.

Clean Pull (from the floor)
Power Clean (from the floor)
Push Press
Hang Squat Clean Thruster (from the knees)
Front Rack Lunge R/L
Split Jerk R/L

L4 – starting weight 95/65
L3 – starting weight 75/55

If at any point you have to break up the complex (because you’re too fatigued or the weight is too heavy), you and your partner owe a 10 burpee penalty before continuing.

Level 2

Double Kettlebell Complex
Alternate with a partner; perform one rep of each movement, switch after the Press.

Swing
Clean
Push Press
Thruster
Reverse Lunge R/L
Push Press

If at any point you have to break up the complex (because you’re too fatigued or the weight is too heavy), you and your partner owe a 10 burpee penalty before continuing.

Levels 0/1

Single Kettlebell Complex
Alternate with a partner; perform the entire sequence on one side, then do the other side, then switch with your partner.

Swing
Clean
Push Press
Thruster
Reverse Lunge
Push Press

If at any point you have to break up the complex (because you’re too fatigued or the weight is too heavy), you and your partner owe a 10 burpee penalty before continuing.

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