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(Specialty warm-up: 10 hang power clean @ (up to) 1/2 BW- if to be used in training, 5 kettlebell high pull, 5 slam ball, 5 burpee) 5 rounds of: 5 Ground-to-shoulder lift @ scheme-appropriate weight 1 Squat @ top of 5th lift (Up to) 1 minute rest/ progress-minded assessment Position governs weight- in botht lift and squat; Adjust by round as needed. Attentive, powerful lifts throughout- If mechanics erode or movement slows, adjust accordingly and continue safely. If less than one minute rest is needed in order to perform the next set to full ability, take less. There is no hinge in any of these lifts. Kettlebell high pull + Goblet catch: Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a full 2/1000, quickly re-position hands, and re-trace steps to the ground. Adjust weight by round as position and execution dictate. Then: 20 Medicine ball ground-to-shoulder + squat (1 + 1 = 1) 20 Kettlebell high pull (no catch) @ as heavy as possible in 5-rep sets (4 x 5) 10 Slam ball @ 35lb. W, 50lb. M :20 sec. rest 10 Slam ball @ 25lb. W, 40lb. M :20 sec. rest 10 Slam ball @ 15lb. W, 30lb. M

If designated slam ball weight creates/ forces a compromised position, make as minor an adjustment as necessary to continue safely. If rest is needed in full-range high pull, keep it to 3 breaths/ :15 sec. Additionally, if needed, adjust to heavy and aggressive "Tall slam ball", replacing full-range slam ball.

There are timing, power, coordination required in each of these lifts and movements, though not necessarily in that order. If any are missing, it will impact the others (find them, before they find you... ).

And then, as quickly as possible: 15 Inchworm

15 "Floor to feet" 15 Burpee 15 calories Airdyne No designated rest, no wiggling, no CrossFit burpees- Move with intelligence, power, and intent. If needed, keep it to 3 breaths or less (:15 sec.) no more than twice.

Visible effort drop in Airdyne: Additional 15 calories. And finally, “Time under tension”: Double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2) OR Farmer hold @ scaled to ability + 15 cat/ cow stretch + 15 calories Airdyne (cool-down) Lift and hold in strong, organized positions. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Stand strong and organized- static tension helps build strength, provided we stay engaged in the process.


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