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
12 minutes E3MOM (4 sets)
8 Bench Press at 70%
30 Crab Kicks
Levels 0/1
3x
8 Floor Press
30 Crab Kicks
10 Medicine Ball Deck Squats
MB Deck Squat; Holding an 8-10# med ball or slam ball (or a 15# Kettlebell if you have a good dentist), squat down as deeply as possible, roll back onto your shoulders, and touch the ball to the floor over you head. Reverse the movement by swinging the ball forward, bracing your midsection and kicking your heels down into the floor close to your hips as you come into a deep squat, finish the rep by standing up. Speed is critical to generate momentum on the way up. If you don’t have really good ankle and hip mobility this movement will likely elude you. Instead practice deep squats with the weight as a counterbalance, and then practice rocking to your feet from a tucked supine position.
3x
10 Seated Press
15 Ring Rows
40 yd Bear Crawl
Conditioning
Conditioning
“Paradise Papers”
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.
Snatch Pull (from the floor)
Power Snatch (from the floor)
Hang Squat Snatch (from the knees)
Overhead Squat
Drop Snatch (Jerk the bar up as you drop down into an Overhead Squat position, stand up from the squat and then reset the bar)
Behind the Neck Jerk
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.
Once you reach the limit of your ability, stick with that weight and continue for the remainder of the 15 minutes.
Levels 0-2
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
Push Press
Snatch
Overhead Squat (if you don’t have the shoulder mobility/stability to perform this movement safely, do a Thruster instead)
Front Squat
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.