* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.
1a) 0:00-10:00 – 10 minute EMOTM: 1/side Kettlebell Turkish Get-up
Focus on quality of movement over loading. 1 Rep is all the way up and back down.
1b) 10:00-18:00 – 8 minute AMRAP:
21 Kettlebell Swings 53/35
15 Kettlebell Swings 53/35
9 Kettlebell Swings 53/35
Swing weight should allow you to go unbroken for the majority of sets.
1c) 20:00-29:00 – Every 1:30 x 6 sets:
5-10 Strict Pull-ups or Ring Rows
8 Alternating Single Arm Kettlebell Overhead Lunge
Alternate arms from round to round for the Lunge.
1d) 30:00-40:00 – 10 minute AMRAP:
15 Kettlebell Deadlifts 53/35
12 Kettlebell Goblet Squats 53/35
9/side Single Arm Kettlebell Push Press 53/35
2) Hand-over-Hand Sled Pull: 4 sets of 100ft
Rest 90-120 seconds between sets. Heavy as possible without having to stop.
3) Run – 5 sets of:
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE