As promised

Notice

Just so everyone is aware, I'll be incorporating some more skill work into the classes from now on not involving kettlebells. We may be using bodyweight movements or we may be using dumbbells or barbells. It will always be challenging and new regardless.

6am

Great energy this morning so such an early hour guys !

WOD

12-9-6

 squat clean thrusters

box jumps 

rest 2 mins 

3 rounds 

Loaded conditioning

Tough one this morning.
Great job today ladies.

WOD

2 rounds

row 200m 

farmer walk the gym

10 burpees

farmer walk back

row 200m 

rack walk gym 

10 squats 

rack walk back 

row 200m 

overhead walk 

10 shoulder press

overhead walk

Nice work on the sidewalk tonight guys! Hope you didn't mind the odd few honks.

WOD

AMRAP 15mins

5 American swings

10 clean + press 

15 front squats 

6 am

What better way to start the day than by giving yourself a good ass kicking!!!

Great job this morning ladies. You all worked hard and I'm looking forward to seeing you all progress over the coming sessions.

WOD

3 rounds

row 400m

21 russian swings

15 rows

9 push ups

Awesome job tonight Sylvia ! Your cleans have improved so much after just 1 session!

WOD

5 Swings

5 Cleans

5 Press

5 Reverse lunge

Repeat opposite side

5 rounds

Check out Jeff Martone juggling some bells

Excellent work tonight ladies. Welcome to the class Gina.

WOD

AMRAP 12 mins

5 box jumps

10 swing release

20 air squats

Good job tonight Vanessa !

welcome to the kettlebell class!

WOD

1 min each exercise, 10 second transition between exercises

russian swing

plank to push up

single arm swing

box jumps

american swing

renegade rows

press

reverse oh lunge

plank

WOD
10,9,8,7,6,5,4,3,2,1
American swings
1,2,3,4,5,6,7,8,9,10
box jumps

5 mins turkish get ups

Loaded conditioning

Good job tonight Liz, Glad you liked the workout.

dual cleans and squats are looking really good!!!!

WOD
5 rounds
100 jump rope
5 dual cleans
Overhead walk 20'
5 push press
rack walk 10'
5 rack squats
farmer walk 10'
5 bent over rows