Thursday July 12th – Partner KB Strength + Conditioning

Thursday:  7/12

Mobility Series: 5-6 Minutes

Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Pistol Lift Offs

 

Partner KB Strength Day = 16 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+)
  • 6 Min 2KB Floor Press EMOM – Each Partner Goes 3 RNDS   
  • R: 12x Reps  = 36 Reps (53+/35+) W: 10x Reps = 30 Reps   (40+/25+) B:6x Reps = 18 Reps (20+/15+)

 

2 Minute Rest Transition: To Grab New Weights

KB Conditioning:  = 14 Minutes
3 x 2 min AMRAPs: Working On A 6 Minute Continuously Running Clock.

Rest 1 Min Between Rounds.  

Repeat 2 Rounds.
(2 bells needed: 1 bell for 1st and 3rd / 1 bell for 2nd)
1st 2 min:  5 x Goblet Squat / 10 x Goblet Step Back Lunge (total)
2nd 2 min: 6 x 1 KB Clean (total) / 6 x 1 arm Push Press (total)

3rd 2 min:  8 x KB Swings (same as goblet squat and Lunge) / 8 x  Hinge High Pull

Rest 1 min and repeat

B: Newbies – 3-4 RNDS Total at Each