Good morning!
Did you know that our Holiday Party is next Saturday, December 10?
6pm start at the Avon gym!
Well you do now.
Anyway, today’s workout is another very simple kettlebell and body weight hybrid of strength and conditioning.
We will start with a two round kettlebell warm up practicing our basic technique.
Here’s what your warm up looks like:
- kettlebell swings 10/second round 8
- push ups 10/ second round 8
- kettlebell high pulls 10/ second round 4/4 cleans
- Kettlebell press (two handed) 5/ second round 4/4 press
- Goblet squat 5/ racked squat 4/4
- Thruster 5/racked thruster 4/4
- One arm row 5/5, second round 4/4
- 15 jumping jacks
- 15 bicycles
Couplet 1:
15 seconds work/15 seconds rest for 10 minutes (20 sets) of ring rows and push ups or ring push ups.
The object is to be consistent with your reps throughout the 10 minute set.
Couplet 2:
15 seconds work/15 seconds rest for 10 minutes alternating between kettlebell high pulls and kettlebell thrusters.
You can choose to do your thrusters with one or two hands.
Again, be consistent with the reps.
Have a great Wednesday!
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