*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 400m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


For time:

  • Buy in 47 double unders
  • Row 47 calories or run 800m
  • 10 burpees
  • 47 KB swings
  • 10 burpees
  • 47 KB cleans total, single arm (alternate as necessary)
  • 10 burpees
  • 47 KB snatches total, single arm (alternate as necessary)
  • 10 burpees
  • 47 V-ups
  • 7 burpees

*Start on weaker arm for cleans and snatches to get one extra rep toward greatness on that non dominate side

*Time cap 47min

Coach EJ’s birthday workout! Happy birthday EJ! Go down the list from top to bottom.  Must finish one part to move onto the next.  Remember that the cleans and snatches are with a kettlebell, which is different from the technique of a dumbbell.  Use good kettlebell form.  The kettlebell cleans and snatches are single arm, and you may switch as you want to.  For example, if you want to start with 10 snatches left, then 10 snatches right, you may do so.  Remember that it’s for total reps in the workout (47 reps = 24 weak arm, 23 strong arm). With EJ a happy birthday after this workout. 🙂