Wednesday 11/1/17

Wednesday 11/1/17

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups
20 Alternating Birddogs (hold each rep for one second)

Strength
20 Minutes total

Levels 2-4
6 Minutes:
Warmup your bench press: 5 reps each – empty bar, 35%, 45%, 55%
45-60 Samson stretch on each side

at 6:00 on the clock,
12 minutes E3MOM (4 sets – 6:00, 9:00, 12:00, 15:00)

8 Bench Press at 65%
20 Crab Kicks

Levels 0/1

3x
10 Floor Press
20 Crab Kicks
10 Hanging Leg Raise/Knee Tuck (hold each rep for 2 seconds at the top)

3x
10 Dips
15 Ring Rows
40 yd Bear Crawl

Conditioning

“Pollywog”

15 Minutes AMRAP

Levels 3/4

Barbell Complex
Alternate with a partner; perform one rep of each movement, switch after the Jerk.
Add 5# after each round; stop adding once you know you won’t be able to complete the complex unbroken or at all.

Clean Pull (from the floor)
Power Clean (from the floor)
Hang Squat Clean (from the knees)
Front Squat
Thruster
Jerk (any style)

L4 – starting weight 95/65
L3 – starting weight 75/55

If at any point you have to break up the complex (because you’re too fatigued or the weight is too heavy), you and your partner owe a 10 burpee penalty before continuing.
Please note that the Front Squat and the Thruster are two separate exercises, so you will squat twice each round; likewise the Jerk is not part of the Thruster, you must take the bar overhead twice each round.

Level 2

Double Kettlebell Complex
Alternate with a partner; perform one rep of each movement, switch after the Press.

Swing
Clean
Squat
Thruster
Push Press

If at any point you have to break up the complex (because you’re too fatigued or the weight is too heavy), you and your partner owe a 10 burpee penalty before continuing.

Levels 0/1

Single Kettlebell Complex
Alternate with a partner; perform the entire sequence on one side, then do the other side, then switch with your partner.

Swing
Clean
Squat
Thruster
Push Press

If at any point you have to break up the complex (because you’re too fatigued or the weight is too heavy), you and your partner owe a 10 burpee penalty before continuing.