May 21, 2024

Wednesday L2


3 Rounds:

50 Single Unders

6/6 Single Arm Kettlebell Deadlifts

12 Alternating Kettlebell Swings

50′ Single KB Front Rack Walk/ Side



Conventional Deadlifts

6 x 3

New Set Every 2:00

Progressive to a moderately Heavy 3

Not looking to Max out but looking to be a little heavier than 2 weeks ago

NO Touch and go. Control the bar back down.



4 Rounds

14 Dual Kettlebell Front Rack Box Step-ups (20″)

10 Weight Feet anchored Ab Mat Sit-ups

Rest 1:00 Between Rounds


Looking to use the same weight on the step-ups as last week this time for more reps



For Time:

7 Rounds

60 Double Unders

14 Dumbbell Snatches (50/35)


Elite: (70/50)

Semis: RX

Quarters: 45 Double Unders


Stimulus Check:

Goal of this workout is quick transitions and unbroken reps with rounds taking less than 1:30. Work on relaxing on the double unders to make it your “active Recovery”. During the dumbbell snatch work on lowering your hips and using your legs so you don’t blow up your back.


Optional Additional Work Sessions

Only do additional training if you’re able to recover for next training session

Consistency before additional workloads, (5 Class workouts > 3 class workouts + 

additional work



Farmers Carry

4 x 100m

Rest 1:30 Between

Progressive to heavy but unbroken.


Sled Drag

4 x 200m (180/135)

Rest 1:30 Between


Band Resisted High Plank Hold

3 x :45 (Green)


Ab Wheel Roll outes

3 x 10

Rest as needed Between rounds


Extra Conditioning:

20 Minutes

Every 4:00

600m Run

Max Box Jump Overs w/ step down in remaining time (24/20″)


Stimulus Check:

Goal is 1:00-1:30 on the box jump overs each time. this is not a sprint workout, looking to hold a nice steady pace, think 60-70% effort on the runs and box jump overs.

May 21, 2024