physical. 03/14/15


    2 rounds of:

    2 Turkish Get-up @ 80-90% of 1RM (Left arm)
    2 Turkish Get-up @ 80-90% of 1RM (Right arm)

    Rest between reps/ arms as needed, and focus on the details.

    Rest as needed, and then, in order:

    1 round on a 4-minute descending clock, resting for any remaining time:

    20 Goblet squat @ 1/2 BW +
    20 Walking lunge @ 3/4 BW

    If 1/2 bodyweight does not pose a significant challenge in the squat, adjust to ability. Lunge may be weighted in any manner and with any implements you choose, with the exception of barbell in the back rack.

    1 minute rest, then 3 rounds or 5 minutes- whichever comes first:

    20 Jumping pull-up
    10 Double kettlebell swing clean (35lb. x 2 W, 55lb. x 2 M)

    Then, immediately, 5 rounds or 10 minutes- whichever comes first:

    20 Weighted Abmat sit-up (25lb. W, 35lb. M)
    20 Kettlebell kayak (25lb. W, 35lb. M)

    Keep kettlebell/ weight anchored at the solar plexus or above in each and every rep of Abmat sit-up.

    Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body.
    Today, L + R side touch= 1 rep.

    1 minute rest, then 1 round or 6 minutes- whichever comes first:

    50 Push-up
    30 Slam ball (25lb. W, 35lb. M)
    10 Medicine ball shuttle run (20 yd. ea. @ 15lb. W, 20lb. M)

    Break and intersperse the 50, 30, 10 up in any way you choose- strategize prior to beginning. Medicine ball remains in-hand but touches the ground at the end of each sprint.

    Goal is high-quality completion of each piece prior to reaching the time cap- If desired, add total time (minus designated rest) for score.