Warmup
0:00 – 12:00
Super Dynamic Warmup
Instructor Mobility (emphasis on hip opening)
12:00 – 25:00
Sumo Deadlift prep:
3x
15 Stretch Band Pull-aparts
5/5 Single Arm Swings
5 Depth Jumps (explosive hip extension prep)
L2-4 – step forward off a low box, and rebound up onto a taller box
L1 – (same as above OR) step forward off a 6″ box and rebound into a broad jump
Strength
Levels 2-4
25:00 – 45:00
Spend about 10 minutes on warmup sets, then in the next ten minutes:
3 supersets
5 Sumo Deadlift
5/5 Single Arm Kettlebell Staggered Stance Swing (hold the bell with the rear foot hand)
Notes:
– During your warmup sets, do NOT superset with swings, save that for the three work sets ONLY.
– The supersets should be done with the same weight for all three sets, do not increase/decrease the load.
– The kettlebell weight should be about 1/3 bodyweight
Level 1
25:00 – 45:00
5 sets (roughly E4MOM)
5 Double Kettlebell Sumo Deadlift (last three sets should be the same weight – heavy)
5/5 Single Kettlebell Swing (kettlebell weight should be about 1/3 bodyweight)
– Lower levels may try the staggered stance swing if using good form
Conditioning
45:00 – 50:00
Workout Prep
50:00 – 60:00
“Foxholes”
10 minutes
20 seconds of work followed by 10 seconds of transition
Levels 2-4
Kettlebell Snatch (pause with the arm fully locked out overhead each rep)
Side Plank
L4 – 24/18
L3 – 22/16
Minute one: 20 seconds Right arm snatch, rest 10 seconds, then 20 seconds Right side plank, rest 10 seconds
Minute two: 20 seconds Left arm snatch, rest 10 seconds, then 20 seconds Right side plank, rest 10 seconds
Etc.
The intent is to get 6-7 good reps each interval, and then work the same side lat and serratus muscles while stabilizing the midsection in the side plank. Don’t rush the snatches, and don’t slack on the side plank–it is meant to be a productive recovery drill, which requires effort and intention. You will have to get down on the floor quickly, and stand back up quickly as well; 10 seconds is not a long time to transition.
Level 1
Same as above OR:
Kettlebell Swing
Plank
Same format as for higher levels: 20 seconds swings, 10 seconds rest, 20 seconds plank, 10 seconds rest