ROOKIE
A.
For time:
40 Kettlebell Swings (Russian)
40 Knees to Elbows
40 Kettlebell Swings (American)
40 Hanging Knee Raises
40 Kettlebell Swings (Russian)
40 Sit Ups
(In teams of two, only one athlete working at a time, partition reps as needed)
INTERMEDIATE
A.
Kettle bell Strict Press
6-5-5-6-5-5
Rest 2 min
B.
For time:
50 KB Swings (American) 32/24kg
50 Toes to Bar
50 Kettlebell Swings (Russian) 32/24kg
50 Knees to Elbows
50 Kettlebell Swings (American) 24/16kg
50 Hanging Knee Raises
(In teams of two, only one athlete working at a time, partition reps as needed)
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
Banded Front Squat
2-2-2-2-2-2-2-2-2-2 (10×2)
Loading 50%
Rest 30s
B.
Front Squat
6-6-6
Rest 3 min
C.
Sled Push
20m-20m-20m-20m
D.
Alternating EMOM for 20min:
1. 30 Double Unders
2. 10 Pull Ups
3. 15 Push Ups
4. 4 Ground to Shoulder (heavy medball)
E.
Hollow Hold
Max attempt x 3