Thursday September 13th – Partner KB Strength + KB Conditioning

Thursday:  9/13

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+)
  • 1 KB Straight Leg Deadlift R:(53+/45+) W:(40+/35+) B:(30+/25+)

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