Thursday August 23 – KB Strength + Complexes

Thursday: 8/23

Extended Warm up: Group 7 Minute 7 Way Hips: Tabata Clock :20/:10

– Leg Lift

– Front Kick

– Back Kick

– Front & Back Kick

– Forward Circles

– Backwards Circles

– Bicycle Kick

  • Switch Sides

Then, Go into our KB Strength day

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:(30+/25+)

  • 5×5 2KB Suitcase Deadlift  R:(60+/53+)W:(45+/40+)B:(35+/30+)

  • 5×5 2KB Push Press R:(53+/40+) W:(40+/30+) B:(30+/20+)

1-2 Minute Rest Transition:

Station 2: KB Complex – 4 RNDS

:30 Swing R:(60+/53+)W:(45+/40+)B:(35+/30+)

: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

Shake up lap around the parking lot