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Workout/Warm-up Category: Intermediate Level

GRAVITY! Intermediate #1

Equipment Mat optional Time 53:08 Movements No jumping 1/2 Turkish Get Up 6 eachBear, walk out to pushup 8Side plank reach under, up 15 each3 sets Lateral lunges with shifts 5 eachSingle leg bridge 15 eachLeg lift, knee to forearm 8 each3 sets Forward lunge, posterior step 12,10,8 eachSit up, elbow to knee 10 eachReverse …

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KettleX Intermediate #5

Equipment Mat, block, light, medium & optional heavy KBs, Time 37:38 Movements Option for non-jumping Single leg deadlift 15 Walk out beyond plank 3 Single leg deadlift with row 15 each Walk out beyond plank 3 Single leg deadlift with row ladder 1-7 each Walk out beyond plank High pull 15 Pushup 12 Goblet squat …

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KettleX Full Swing

Equipment Medium KB, block & sneakers optional Time 24:25 Movements No jumping Pendulum swings Single arm swings Dead swings Swings with switches Reps 5, 20 each, 5, 20 each 10, 15 each, 10, 15 each 15, 10 each, 15, 10 each 20, 5 each, 20, 5 each

KettleX Fast Track Intermediate #4

Equipment Mat, (1) 15lb KB, (1) medium weight KB optional, step with 2 risers, block, wrist guards optional Time 23:11 Movements No jumping. Please review KettleX Basics #9 for Snatch Half kneeling bottom up 8 each Bulgarian split stance with vertical clean 10 each Wall sit, leg over block 15 each Snatch with extra swing …

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Fast Track Intermediate #2

Equipment Mat, block, medium resistance band, chair or stool, light KB Time 17:35 Movements Non-jumping options Banded squat 15, set 2 add pulses 30, set 3 add squat with triple extension or squat jump 15 Side plank leg abduction 15 each 3 sets Single leg deadlift 10 each Pushup 10 3 sets

600 Challenge (No Kettlebells)

Equipment Mat, block, step with 2 risers, (2) 15lb dumbbells, chair or stool Time 41:39 Movements No jumping 15 reps for all moves Front squat Bent over supinated row Lateral lunge Suitcase deadlift Plank with abduction Russian twist Reach for heels Chest press 5 rounds