9/29/14 Monday

WOD- KB Diane

SWOD

Flow Drill - 3RM for this complex

3 Double KB Snatch

3 Double KB Clean

3 Double KB Squat

WOD

Kettlebell Diane

21-15-9

Double KB Sumo DL

Double KB Push Press

Tues 9/23/14

Monday 9/22/14

WOD- Spartacus

Saturday, 9/20/14

SWOD

Find 3RM on TGU per side

WOD

Spartacus

Perform circuit 3 times with 1 minutes at each station.  For each station, you have 45 sec of work and 15 sec of rest.

1) Goblet Squat
2) Bodyweight Mountain Climbers
3) One Hand Swings
4) Bodyweight Plank Ups
5) Two Hand Swing
6) Bodyweight Lunges
7) Windmill Right Side
8) Windmill Left Side
9) Push Press R Side
10) Push Press L Side

After Party: If time: Death by Kettlebell Snatches, starting at 3 reps per side per minute, increasing 1 rep per minute until unable to complete the desired number of reps prescribed

Thurs 9/18/14

Wed 9/17/14

Tues 9/16/14

Mon 9/15/14

Saturday 9/13/14

Thurs 9/11/14

Wed 9/10/14

Tues 9/9/14

Mon 9/8/14

No Kettlebell Class This Morning

Please remember that regular classes are canceled this morning in lieu of the IKL BOLT Kettlebell Competition we are hosting.  Walk ins are allowed for registration, and if you are free and wish to donate your time to the competition, swing on by.  The competition begins at 9am, and will likely be done by 12noon.

If you are training at home, grab a friend or family member!  Here is your routine:

SWOD: 1-arm KB thrusters find a 1rm that’s equal for each side then a 5rm. After you find your 5rm do three sets of three on each side w/the 5rm weight.
WOD: Partner Up
12min. AMRAP
1 partner does 5 Goblet Squats then 10 Russian swings then partner 2 goes. Keep going back and forth for 12mins. I round equals partner 1 through once + partner 2 through once.

Thurs 9/3/14