Hey guys..
So it looks like “Hercules” has forced us to cancel the 6 and 7 am classes in Avon and Manasquan.
Both gyms will open at 9.
Plus the Governor has called a state of emergency.
Winter Storm Hercules in the house!
Today is strength day and you will have the choice between training with bells or sand bags…
We usually do this one as a ladder or 5×5, but today we will do it with timed intervals.
If you have never worked with sandbags before, you should give them a try.
As usual, we will start with joint mobility and a kettlebell warm up.
You will have the choice today between single kettlebell, double kettlebell or sand bag movements.
40 seconds of work with a 20 second rest between movements for 5 rounds
Here is your circuit…
- See saw press or sandbag shoulder press
- Alternate kettlebell cleans (one or two bells) or sandbag shouldering
- Renegade row, one arm row or sandbag bent row
- Step ups kettlebell or sand bag
- Ab choice (get ups, windmills, walkouts, power wheel, suspended knees to chest, hanging knee raise)
Do your first two sets with moderate weight, then complete you last 3 with heavy weight but not so heavy that it will compromise your form.
Watch the video for tips…
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