Friday 11/15/19
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Friday 11/15/19

0:00 – 12:00
Super Dynamic Warmup
Instructor Mobility

12:00 – 25:00
Front Squat prep:

5/5 Goblet Russian Step-Ups
5/5 Single Leg Glute Bridge (keep other leg pointing straight up at ceiling, hold each rep for three seconds, try to make your glutes cramp)
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


Levels 2-4

25:00 – 45:00

Spend about 10 minutes on warmup sets, then in the next ten minutes:

3 supersets
5 Front Squats
8/8 Plyometric Bulgarian Split Squats

– During your warmup sets, do NOT superset with split squats, 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.

Level 1

25:00 – 45:00

5 sets (roughly E4MOM)
5 Double Kettlebell Squat (last three sets should be the same weight – heavy)
5/5 Plyo Step-ups


45:00 – 50:00
Workout Prep

50:00 – 60:00


10 minutes or 5 rounds, whichever comes first

Levels 2-4

5 Strict Push-up Burpees
10 Goblet Lateral Box Step Overs (alternating, 5 per side)
5 Pull-ups

L4 – Chest to bar pullups, 24/18k
L3 – Chest to bar pullups, 22/16
L2 – chin over bar, no prescribed weight

Level 1

5 Strict Push-up OR Plank Burpees
10 Lateral Box Step Overs (alternating, 5 reps per side, optional kettlebell)
5/5 Kettlebell Single Arm Rows