You are currently viewing Tuesday 6/30/20

Tuesday 6/30/20

0:00 – 15:00
Instructor led Jump Rope (5 min)
Instructor Mobility

15:00 – 25:00

45 seconds Single Kettlebell Rack March per side
45 seconds Kettlebell Beast Pull-through


25:00 – 35:00
Workout explanation and Movement specific warmups

Snatch prep:
5/5 Single Arm Deadlifts
5/5 Single Arm Swings
5/5 High Pulls
5/5 Half Snatch
5/5 Full Snatch

35:00 – 55:00

“Under the Influence of Heat”

5x E4MOM (20 minutes)

2:00 quality reps:
Perform the following kettlebell exercises as a ladder, alternating arms after you finish the squats on the first side. If you get up to 5 reps on each side, start over at 1 rep
-Kettlebell Snatch
-Single Arm Lunge (opposite leg lunges forward)
-Single Arm Squat
-Repeat on other Arm

So this is what it looks like: snatch one rep, lower the weight to your shoulder, lunge, then squat, then switch hands and do the same sequence on the other side. Next, Snatch twice, lower the weight, lunge twice, squat twice, then switch hands etc.

1:00 max reps:
-Jump Rope

1:00 recovery:
-Rest, breathe, get your heart rate down

If your setup isn’t good, your back will suffer, so lower levels may substitute a dead hang snatch (below the knee, but not from the floor) in order to maintain a good neutral spine throughout the workout.
Try to keep track of your Double Unders every round. Your goal is 100 per round(500 total)!


55:00 – 60:00