Jump Rope 3 Minutes
10 Downdog Pushups
Levels 2-4 will all run through the Clean Progression together as a group and then continue on their own for the lifts.
Levels 0/1 will go right to the Kettlebell circuit after the warmup.
Clean and Jerk Progression, then:
Work up to a ONE REP MAX Clean and Jerk
10 Double Kettlebell Swings
10 Ring Rows
5 Jump Squats (use a light kettlebell)
30 seconds Hollow Hold (you can break it into mini holds, 3×10 seconds if necessary, but get all 30 seconds before moving on)
30 seconds Arch Hold (superman)
60 seconds Rest
***If you finish 5 sets and the other Levels are still working, ask the coach to help you with a skill–handstand hold, pull-ups, Turkish Get-up, etc.*** However if you are finishing ten minutes early, you’re probably going too light or not giving maximum effort on the exercises. Don’t rush from one exercise to the next, take your time and recover so you can give each rep everything you’ve got.
10 minute limit
100 Wall Balls AFAP in as few unbroken sets as possible
L4 – my expectation is that you make a sincere attempt at completing this workout in ONE unbroken set.
L3 – try not to get fewer than 30 reps at a time.
Your score is the number of sets it takes over your time: e.g., if you do a set of 60 and then a set of 40 in a total of 4:25, your score is 2/4:25. The only scores posted on the whiteboard will be L3/4 Rx. That means you must squat every rep, hit the wall above the line every rep, catch the ball every rep. If you fail to meet this standard, please don’t disgrace the whiteboard with your pathetic attempt at self-aggrandizement.
25 Unbroken Wall Balls
If you miss the line or don’t hit the wall or drop the ball, start the set over. If you fail to reach depth in your squat, you may keep working but make up the rep.
10 Minutes AMRAP
10 Air Squats
5 Push-ups (your chest must make contact with the surface your hands are pushing from)
I want this to be a legit technique workout. That means if you struggle to hit below parallel on your squats, get a box, sit on it and stand up 10x. And if you have difficulty with push-ups, do five single reps each round if necessary but move through the full range of motion every time–elbows 45 degrees out, forearms perpendicular to the floor/box, your chest comes all the way through and then fully extend your arm every rep.