Thursday 7/11/19

Thursday 7/11/19

Warmup
0:00 – 15:00
Instructor led Jump Rope (5 minutes)
Animal Mobility

15:00 – 30:00
3x Kettlebell Warmup/Skill Circuit

5 Single Arm Swings
3 High Pulls
1 Snatch
1 Windmill
1 Reverse Getup
30 seconds Side Plank (same side that was holding the bell)
Repeat entire sequence on the other arm.

Suggested starting weights*:
L4 – 20/16k
L3 – 18/14k
L2 – 16k/20#

*You may increase the weight after the first time through if you need more of a challenge; but keep in mind this is a warmup, you should feel invigorated and ready to work hard when you have finished–not wiped out.

Conditioning

30:00 – 40:00
Skill Practice
Double Unders – high bounce, penguin jumps
Snatch (swing style)

“Skylarking”

40:00 – 60:00

20 minutes EMOM

Level 3/4

Minute 1: 50 Double Unders
Minute 2: 20 Lateral Box Step Overs*
Minute 3: 10 Kettlebell Snatches Right Arm
Minute 4: 10 Kettlebell Snatches Left Arm
Repeat for 5 rounds total.

L4 – 24/18
L3 – 22/16, 25 DUs (stay with 50 if you can string them together)

Level 2

Minute 1: 100 Single Unders
Minute 2: 14 Lateral Box Step Overs
Minute 3: 10 Kettlebell Snatches Right Arm
Minute 4: 10 Kettlebell Snatches Left Arm
Repeat for 5 rounds total.

L2 – should try to use at least 18/12k

Level 1

Minute 1: 80 Single Unders
Minute 2: 12 Lateral Box Step Overs
Minute 3: 8 Kettlebell Snatches Right Arm
Minute 4: 8 Kettlebell Snatches Left Arm
Repeat for 5 rounds total.

L1 – no prescribed weight, can substitute Dumbbell Hang Snatch

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