Good morning!
Happy Monday…
Hope you had a great weekend.
Here’s some of what went on Saturday in Point Pleasant Beach.
Time to get to work!
This is nice simple strength and conditioning combination.
Warm up with a two round kettlebell warm up:
- kettlebell swings 10/ seconds round 4/4
- push ups 10/ second round 4
- kettlebell high pulls 10/ second round 4/4 cleans
- kettlebell 2 handed press 5/ second round 4/4 one handed press
- kettlebell goblet squat/ second round 4/4 racked squat
- One arm row 5/5 second round kettlebell snatch 4/4
- 15 jumping jacks
- 15 bicycles
If you aren’t proficient with snatches, you will do swings.
20 seconds work / 20 seconds rest x 6 rounds of each couplet
The goal here is to get as many quality reps as you can in the 20 seconds and try to maintain that rep scheme through out the 6 rounds.
Take a 2 minute rest between each one.
Triplet 1
- Goblet squat / push press Left / push press right
Take 2 minutes rest!
Triplet 2
- Heavy snatch or 1 arm swing left / snatch or swing right / Ab choice(wakouts,v sits, power wheel etc..)
Finisher:
Battling rope circuit…
20 seconds work/20 seconds rest x 2 rounds of the following movements alternate w/a partner
Or, you can choose any four movements you want.
Be creative!
- Two hand full body whip
- alternate fast hands
- criss-cross
- Jumping jacks.
The Cap Finisher!
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