Scott working on his single side kettlebell swings during a Tuesday night Kettlebell class. Kettlebells provide the biggest bang for your buck for building strength, muscle, grip strength, power output and more.
For Time (with a Partner)
100-200-300-400-500-400-300-200-100 meter Row
Partner Kettlebell Rack Hold
*If you and your partner want to run, replace the 500m with a flat loop
Each partner rows the allotted distance – alternating efforts each time (aka “You go, I go”). Either rest OR while 1 partner is rowing, 1 partner is holding KB’s in rack position for max effort.
1 minute at each station
- Cals *
- Push Press
- Box Jump Overs
- 1 minute rest
FGB style. Record your reps per movement per round and try and stay consistent with those numbers each round. *Use the same machine each round. Don’t try and completely waste yourself in the first around.
Max Plank Hold
20 Minute 1-3 Repeating Ladder
Ring/Bar Dips or Ring/Standard Push Ups
10 Laps with Partner
Sandbag Drags – alterate efforts each lap
Barbell, DB, KB all welcome for the Power Clean
10 Rounds with Partner (1 works / 1 Rests)
15/10 Cals AD
15 KB Swings
15/10 Cal Ski
Alternate exercises with partner (P1 = 15 WBs, P2 = 15/10 Cals, etc.).
For completion (not time)
Toes to Bar
Hill Loop for Time (yup……..the season of running has begun)
Part 1: Start off conservative with the deadlifts and increase the weights as the reps go down.
Part 2: Just do it.
9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members 1/2 of which is donated locally.
Cindy on the Move
15 Air Squats
200 m run/row/ski