Tuesday, 06-13-2017
Barbell Warmup 12’ EMOM 1 Clean & Jerk, add 5-10 lbs each minute Conditioning: 3 rounds for time 10 KB swings (72/53) 15 goblet squats 200m run Cool down: 400m walk w/object
Tuesday, 01-10-2017
Group Warm Up 400M Run followed by barbell warm-up Conditioning. Partner WOD, 6 Rounds: 20 KettleBell Swings 53/35 15 Burpees 5 Power Cleans 155/105 Partner 1 completes Kettlebell swings, Burpees, and Cleans while partner 2 holds Plank. Once complete, partner 2 completes movements while partner 1 holds plank. Each partner must complete the 6 rounds […]
Kettlebell, 02-10-2016
Static Work. 12 minutes minute 1: Walking Plank minute 2: Handstand Hold minute 3: Boat Hold 30 on/30 off each minute Group Work Turkish Get Ups WOD. For Time 21-18-15-9-6-3 Heavy Russian Swings Paralette Pass Throughs Snatches Core Work
Kettlebell, 02-03-2016
Static Work. EMOTM 12 mins Minute 1: Wall Walks Minute 2: Chin Up Holds Minute 3: Planks 30 on/30 off Group Work KB Cleans and Thrusters Workout. 5 rounds for time 10 KB Burpee Deadlift 10 KB Cleans (single or double) 10 KB Thrusters 200m Run Group Core Cash Out
Kettlebell Class, 01-27-2016
Static Work EMOTM 12mins Minute one: 3-5 Wall Walks Minute two: Plank Hold Minute three: 30 sec L sit hold Group Work Bottoms Up KB Swings Workout AMRAP 20mins 2-4-6-8-10…… Bottoms Up Heavy Russian Swings Box Jumps Partner Core Cash Out
