Progressive complex(ity)
QIC
SheriffAO
The Deep EndPAX
- Banana Bread
- Bronco
- Deliverance
- Hong Kong Phooey
- Kipling
- Kodak
- Old Style
- Papa Smurf
- Phileas
- Sheriff
- Silver Spoon
- Time Machine
- Total Recall
- Webelos
- Gigli
Workout
Warm o Rama
- Side straddle hop
- Imperial walkers
- Washing Machine
- Mountain climbers
- Merkins
Kettle bell warm up
- Halo 5 clock wise, 5 counter
- Around the body pass 5 clock, 5 counter
- Squat pass kettle bell in figure 8 around legs, engage core, back straight, 5×5
- Carry and lap around park and carry
Complex 1
- 50 kettle bell swings
- 10 cleans each side
- 10 goblet squats
- Lap around park and carry
Complex 2
- 30 one arm kettle bell swings (15 each side)
- 30 snatch plus lunge (15 each side)
- 15 thrusters
- Recovery lap, no carry
Complex 3
- Pair up: 50 double Kettle bell swings as a team (75 if 3 pax)
- 20 double bell thrusters (30 if 3 pax)
Cool down lap kettle bell carry10 Turkish getups
COT
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