3 sets:
20 jumping jacks
10 Spiderman lunges
10 Cossack squats (5/leg)
5 goblet squats
5 paused goblet squats
BACK SQUAT | 6:00
3 back squat initiations
3 above-parallel back squats
5 back squats
5 back squats
3-5 sets:
3 back squats
Accumulate:
1:00 standing pike stretch (feet narrow)
1:00 standing pike stretch (feet wide)
3 sets:
20 jumping jacks
10 Spiderman lunges
10 Cossack squats (5/leg)
5 goblet squats
5 paused goblet squats
BACK SQUAT | 6:00
3 back squat initiations
3 above-parallel back squats
5 back squats
5 back squats
3-5 sets:
3 back squats
Accumulate:
1:00 standing pike stretch (feet narrow)
1:00 standing pike stretch (feet wide)
3 sets:
20 jumping jacks
10 Spiderman lunges
10 Cossack squats (5/leg)
5 goblet squats
5 paused goblet squats
BACK SQUAT | 6:00
3 back squat initiations
3 above-parallel back squats
5 back squats
5 back squats
3-5 sets:
3 back squats
Accumulate:
1:00 standing pike stretch (feet narrow)
1:00 standing pike stretch (feet wide)
3 sets:
20 jumping jacks
10 kettlebell deadlifts
50-ft single-arm kettlebell overhead carry/arm
5-10 single-arm kettlebell swings/arm
Rowing warm-up | 7:00
:35 row Keep the chest up and return the arms while the legs are straight.
:35 row Keep the chest up and hold the end of each stroke for :01.
:35 row Continue to hold for :01, but push/pull harder to make the fan louder.
:35 row Continue to pull hard, but slowly return to the catch for the next stroke.
:35 row Pull hard
2 rounds:
7 Russian kettlebell swings
20 pulls on the rower
– Rest 1:00 between rounds.
rx
5 x 4:00 rounds:
30 Russian KB swings (35/53 lb)
Max-cal row
intermediate
5 x 4:00 rounds:
20 Russian KB swings (35/53 lb)
Max-cal row
beginner
4-5 x 4:00 rounds:
12 Russian KB swings (18/26 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
Accumulate:
1:00 banded shoulder stretch/arm
3 sets:
20 jumping jacks
10 kettlebell deadlifts
50-ft single-arm kettlebell overhead carry/arm
5-10 single-arm kettlebell swings/arm
Rowing warm-up | 7:00
:35 row Keep the chest up and return the arms while the legs are straight.
:35 row Keep the chest up and hold the end of each stroke for :01.
:35 row Continue to hold for :01, but push/pull harder to make the fan louder.
:35 row Continue to pull hard, but slowly return to the catch for the next stroke.
:35 row Pull hard
2 rounds:
7 Russian kettlebell swings
20 pulls on the rower
– Rest 1:00 between rounds.
rx
5 x 4:00 rounds:
30 Russian KB swings (35/53 lb)
Max-cal row
intermediate
5 x 4:00 rounds:
20 Russian KB swings (35/53 lb)
Max-cal row
beginner
4-5 x 4:00 rounds:
12 Russian KB swings (18/26 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
Accumulate:
1:00 banded shoulder stretch/arm
3 sets:
20 jumping jacks
10 kettlebell deadlifts
50-ft single-arm kettlebell overhead carry/arm
5-10 single-arm kettlebell swings/arm
Rowing warm-up | 7:00
:35 row Keep the chest up and return the arms while the legs are straight.
:35 row Keep the chest up and hold the end of each stroke for :01.
:35 row Continue to hold for :01, but push/pull harder to make the fan louder.
:35 row Continue to pull hard, but slowly return to the catch for the next stroke.
:35 row Pull hard
2 rounds:
7 Russian kettlebell swings
20 pulls on the rower
– Rest 1:00 between rounds.
rx
5 x 4:00 rounds:
30 Russian KB swings (35/53 lb)
Max-cal row
intermediate
5 x 4:00 rounds:
20 Russian KB swings (35/53 lb)
Max-cal row
beginner
4-5 x 4:00 rounds:
12 Russian KB swings (18/26 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
Accumulate:
1:00 banded shoulder stretch/arm
3 sets:
20 jumping jacks
10 kettlebell deadlifts
50-ft single-arm kettlebell overhead carry/arm
5-10 single-arm kettlebell swings/arm
Rowing warm-up | 7:00
:35 row Keep the chest up and return the arms while the legs are straight.
:35 row Keep the chest up and hold the end of each stroke for :01.
:35 row Continue to hold for :01, but push/pull harder to make the fan louder.
:35 row Continue to pull hard, but slowly return to the catch for the next stroke.
:35 row Pull hard
2 rounds:
7 Russian kettlebell swings
20 pulls on the rower
– Rest 1:00 between rounds.
rx
5 x 4:00 rounds:
30 Russian KB swings (35/53 lb)
Max-cal row
intermediate
5 x 4:00 rounds:
20 Russian KB swings (35/53 lb)
Max-cal row
beginner
4-5 x 4:00 rounds:
12 Russian KB swings (18/26 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
Accumulate:
1:00 banded shoulder stretch/arm
1 set:
10 PVC pass-throughs (wide grip)
20 alternating plank shoulder taps
5 elbow-to-instep/side
:30 counterbalance plate squats
– Hold the bottom of each squat for :02.
1 set:
10 PVC pass-throughs (moderate grip)
20 alternating plank shoulder taps
6 alternating Samson stretch lunges
:30 counterbalance plate squats
– Hold the bottom of each squat for :01.
1 set:
10 PVC pass-throughs (narrow grip)
20 alternating plank shoulder taps
5 inchworms
:30 counterbalance plate squats
– No pause at the bottom.
HANG POWER SNATCH | 7:00
Setup
6 dip, drive, shrugs
6 hang muscle snatches
6 snatch lowers
6 top-to-top hang muscle snatches
6 top-to-top hang power snatches
OVERHEAD SQUAT | 3:00
3 overhead squat initiations
5 overhead squats
5 overhead squats
2 sets:
5 hang power snatches
5 overhead squats
– Complete all 10 reps unbroken.
– Rest 1:00-1:30 between sets.
7 hang power snatches
7 overhead squats
4 hang power snatches
4 overhead squats
RX
21-15-9 reps for time:
Hang power snatches (65/95 lb)
Overhead squats
INTERMEDIATE
21-15-9 reps for time:
Hang power snatches (45/65 lb)
Overhead squats
BEGINNER
21-15-9 reps for time:
Hang power snatches (35/45 lb)
Overhead squats
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.