Happy Wednesday!
How’s the week going so far?
We would love to hear it from you!
It would also be cool to hear from some of our online members who we don’t get to work with personally.
This one might be brand new to some of you newbies.
We’ll start out with a two round kettlebell warm up:
- 10 two handed swings/ second round 4/4 one handed swings
- 10 push ups/ second round 8 push ups
- 10 kettlebell high pulls/second round 4/4 cleans
- 5 presses/ second round 4/4 presses
- 5 squats/ second round 4/4 squats
- 5 thrusters
- 5/5 one arm rows/ second round 4/4 rows
- 15 jumping jacks
- 15 bicycles
Now that you are nice and toasty warm.
Here’s today’s static strength couplet.
30 seconds work/ 30 sec0nds rest alternating between two static hold stations for 5 rounds.
Couplet 1:
- static overhead holds w/ kettlebells, dumbells, slosh pipe, or keg (elbows locked out)
- static pull-up hold (chin over bar)or ring row hold(hands to the outside of the chest)
Couplet 2:
- Static squat holds (go t0 90 degrees and keep good posture) Hold a kettlebell or just use your own body weight.
- static walkout plank or L-sit
Couplet 3 finisher: 30w/30w x 5min (5 rounds total)
- Double KB racked kettlebell walk
- farmers walk
Back and forth from rack holds to farmers walks (walking) with no rest between them.
Here’s what finisher looks like.
Recent Comments