Saturday 1/20/18

Saturday 1/20/18

Warmup
Run to Sessions
Hip Mobility
Downdog Push-ups
10 Turkish Getups (5 per side, alternating)

Whole Life Challenge Fitness Baseline Test
11 Minutes AMRAP

400 yd Run
30 Air Squats
30 Butterfly Sit-ups
30 Plank Up/Downs
40 Alternating Reverse Lunges
40 Bicycle Sit-ups (every rotation is a rep)
40 Push-ups
50 Squat Jumps
50 Flutter Kicks (every kick is a rep)
50 Mountain Climbers (every knee is a rep)
100 Burpees

Rest 4 minutes after the 11 minute time limit and then go right into the Conditioning workout (start at 15:00).

Conditioning

“So Easy”

Levels 2-4

5 Rounds AFAP

8/8 Kettlebell Clean and Press*
6/6 Kettlebell Snatch*
200 yd Sandbag Carry
Rest 60 seconds

*Perform the KB exercises without setting the weight down at all–8 reps clean and press one side, 8 reps the other, swing to switch hands, 6 reps on the first side, 6 reps on the second, then set the bell down. If you must put the bell down before completing all 28 reps, pay a 10 burpee penalty before you pick the bell back up.

L4 – 24/16 KB, 65+/55+ Sandbag
L3 – 22/14 KB , 65+/55+ Sandbag
L2 – no Rx weight KB/SB, sub 1h swings if you don’t know KB Snatch

Level 0/1

20 Minutes AMRAP

200 yd Run
8/8 Clean and Press
12 Swings

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