Kirkwood

Workout Blog for our Kirkwood / Decatur Location on College Ave.

Tuesday August 14th – Stations: Heavy Bells & Complexes

Tuesday: 8/14

Stations: Heavy Bells & Complexes: 2×15 min stations

Station 1:  Heavy Kettlebell 5×5’s – Partner “I Go You Go” 15 Mins to get through all the lifts.

  • 5×5 2KB Squat R:(53+/45+)W:(40+/35+)B:(25+/20+)
  • 5×5 2KB Suitcase Deadlift  R:(60+/53+)W:(45+/40+)B:(35+/30+)
  • 5×5 2KB Push Press R:(53+/35+) W:(35+/25+) B:(20+/15+)

1-2 Minute Rest Transition:

Station 2: KB Complex 5 x 3 MInute RNDS = 15 Minutes

:30 Swing

:30 Right Arm Cleans (Dead Stop / Swing Clean)

:30 Left Arm Cleans (Dead Stop / Swing Clean)

:30 Left Leg 1 KB Racked Stepback Lunge

:30 Right Leg 1 KB Racked Stepback Lunge

:30 Rest

 

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Thursday August 9th – Partner KB Strength Day + Tabata Mash Up

Thursday:  8/9

Partner KB Strength Day = 14 Minutes

On a Tabata clock (4 min / 8 intervals) in an I go, you go fashion (Partners will alternate intervals, so they will work for 20 sec and then have 40 sec rest until they go again) 1 Minute Rest Between Each

  • 2 KB Front Squat  R:(45+/35+) W:(30+/25+) B:(20+/15+)

  • 2 KB Strict Press R:(40+/30+) W:(25+/20+) B:(20+/15+)

  • 4 Min 5×5 (Each Side) KB Unilateral Floor Press (One Side at a time) R:(45+/35+) W:(35+/25+) B:(20+/15+)

 

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