Thursday 5/3/18

Thursday 5/3/18

Level 1/2 Test – Coming in hot. This coming Monday @ 7pm. Get signed up!

Warmup
Speed Ladder
Hip Mobility
10 Downdog Pushups

Levels 2-4
Clean Progression/Practice

Levels 0/1
3x
5/5 Kettlebell Halos
1/1 Getup
10 Swings

Conditioning
“Just to Get a Rep”

30 Minute Limit

Levels 3/4

21 Toes to Bar
21 Box Jumps
21 Hang Power Cleans
15 Toes to Bar
15 Box Jump Overs
15 Hang Power Cleans (add weight)
9 Toes to Bar
9 Burpee Box Jump Overs
9 Hang Power Cleans (add weight)

L4 – M: 135/165/185, 30″ box; W: 95/115/135, 24″ box
L3 – M: 115/135/155; W: 65/85/105

You have THIRTY MINUTES to get it done. If you’re super strong, it’s a 12-15 minute workout. If not, you may not finish–and that’s ok. If those loads aren’t easy for you, there’s a lot of time for pacing and resting so you can maximize your work output.
It’s supposed to be heavy. It’s supposed to be challenging.
Either do the weights as prescribed or do the L2 workout.

Level 2
Just a friendly reminder: The Level 2 workouts are designed to prepare you for Level 3. The more advanced workouts aren’t meant for you.
Yes, even you. I know you’re a special snowflake, but I am talking to YOU.

5x AFAP
12 Hang Power Cleans
12 Box Jumps
12 Toes to Bar or Knees to Elbows

L2 – 95/65 (not lighter), try to stick to less than 4 minutes per round
You should do HPC in this workout ONLY if you are proficient at the movement. Now is NOT the time to learn a new, technical lift. Substitute Double Kettlebell Cleans (which you should have mastered in L1) instead.

Levels 0/1
24 Minutes AMRAP

10 Double Kettlebell Cleans
10 Box Jumps
10 Ball-up Situps
Rest 60 seconds

L0/1 – You may sub heavy swings for cleans and you may jump on a low box or do broad jumps if necessary.
Try to get 6+ rounds (but don’t skip the rest!!!). I am giving you a minute’s rest after each round so that you can push yourselves hard and not rest DURING the round. Try to keep going one rep after another, and quickly transition to the next exercise. Once you finish the situps take a break and try to recover your breath and lower your heart rate as much as you can in a minute–then get right back to the cleans.