5 min Shoulder/Hip Mobility

5 min practicing all Kettlebell movements

1 min Sling Shot (around the body pass)/1 min figure 8/1 min figure 8-hold/ 1 min Tactical Lunge   1 min Goblet Squat/1 min Around the World (halo)/1 min USA Swing/1min HighPull/1 min Clean left/1 min Clean right/1 min Push Press left/1 min Push Press right/1 min WindMill left/1 min WindMill left/1 min Russian Twist (select one weight that can be used for all movements)

DeadLift– 5/5 @ 65% 1Rm, 3/3/3 @ 75% 1RM

6 min AMRAP of: 6 Plyo Push Up/8 Chest To Bar Pull Up/10 Squat Jump/12 Jump Lunge (6 each leg)

16 replies
  1. cahill
    cahill says:

    I enjoyed this one this morning although I nearly got lapped by Vivion in the short metcon. I got 4 rounds in 6 minutes. I haven’t been keeping up with my pull ups. did the deads at 225 and 245 and I felt it after doing the Kettle bell everything using the 16 KG. I only dropped to a 12 KG bell for the windmill with the left hand other than that 16 KG throughout.
    – FUN times good working with Chris this am.

    Reply
  2. cahill
    cahill says:

    I enjoyed this one this morning although I nearly got lapped by Vivion in the short metcon. I got 4 rounds in 6 minutes. I haven’t been keeping up with my pull ups. did the deads at 225 and 245 and I felt it after doing the Kettle bell everything using the 16 KG. I only dropped to a 12 KG bell for the windmill with the left hand other than that 16 KG throughout.
    – FUN times good working with Chris this am.

    Reply
  3. Charles George
    Charles George says:

    Hey just a reminder, if you want to come out for some beers, some friends and I will be getting to Beer table around 8:30-9:00 for some post birthday beers, feel free to come on by :).

    Reply
  4. Charles George
    Charles George says:

    Hey just a reminder, if you want to come out for some beers, some friends and I will be getting to Beer table around 8:30-9:00 for some post birthday beers, feel free to come on by :).

    Reply
  5. Coach TamBot
    Coach TamBot says:

    Moises baby your growing so fast!! I love you… Thanks for taking my class.

    Moises did all the skill work on the KB’s with amazing form and did the full minute for each excercise

    DeadLift 3/3/3/3/3 @ 35

    6min AmRAp – 4 rounds

    Reply
  6. Coach TamBot
    Coach TamBot says:

    Moises baby your growing so fast!! I love you… Thanks for taking my class.

    Moises did all the skill work on the KB’s with amazing form and did the full minute for each excercise

    DeadLift 3/3/3/3/3 @ 35

    6min AmRAp – 4 rounds

    Reply
  7. Melissa Simson
    Melissa Simson says:

    WHERE MY LADIES AT?!!! I missed you girls tonight! But we had a nice intimate class tonight with Greg & Ali nonetheless. KB Fun and a tiny metcon – great way to start your Friday night.

    And way to go little Iz- 4 full rounds on the AMRAP and the full hour class. Soon he’ll be deadlifting bodyweight.

    Reply
  8. Melissa Simson
    Melissa Simson says:

    WHERE MY LADIES AT?!!! I missed you girls tonight! But we had a nice intimate class tonight with Greg & Ali nonetheless. KB Fun and a tiny metcon – great way to start your Friday night.

    And way to go little Iz- 4 full rounds on the AMRAP and the full hour class. Soon he’ll be deadlifting bodyweight.

    Reply

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