Friday 12/9/16

Friday 12/9/16

Happy Birthday to our 6am coach, Trent!!

Party on Wayne – The votes are in! We can’t wait to present awards plus other surprises throughout the night.

Don’t forget your used coat donation!!


Jump Rope 3 Minutes

Hip Mobility Series
10 Downdog Push-ups

Kettlebell Warmup: 3x
5/5 Halos
10 Alternating Swings
40 Yd Bottom-up Walk R/L
5 Pause Goblet Squats (3 second descent, 3 second hold at the bottom)
5 Downdog Push-ups


Levels 3/4

6 Sets
3 Clean Pull + Squat Clean (at 60% of 1RM Front Squat)
(that means perform a clean pull, put the bar back on the floor, then perform a squat clean, 3 times per set)

Level 2

6 Sets
3 Clean Pull + Hang Squat Clean (use lighter weight than you have in the last few weeks of this cycle)
Work on pulling yourself under the bar rather than pulling the bar up to your shoulders.

Levels 0/1

5 Heavy Swings
30 second Downdog Hold
Use a KB heavy enough that you could not swing it for 10 reps.


5 Kettlebell Swing + High Pull (Double KB if possible)
30 second Reverse Table Pose


“Operation Extortion”

5x (15 minutes total)
40 Seconds Max Effort Work
20 Seconds Transition

Battle Ropes
Ball Slam
Forearm Plank

Your coach will assign start positions.
Rotate through in the order above , working at high intensity for 40 seconds then move to the next station and use your breath to bring your heart rate under control before the next minute starts.