Kettlebell Kitchen will be on site for EVERY class tomorrow = Tuesday March 12th! They’ll be bringing breakfast samples for the morning classes and lunch/dinner samples for the afternoon/evening classes. Please stop by for discounts, snacks, questions and giveaways!
Warm-up
EMOM 6
Odd – 10/8 Calorie Bike
Even 1- 20 Lateral Up & Overs
Even 2- 12 Step Ups w/ Knee Drive
Even 3- 10 Good Mornings
Strength
EMOM18
3 Deadlifts @80% (Hands stay on bar; controlled negative)
5 Weighted step-ups per leg
Rest
WOD
7 Minute AMRAP
7 Sumo-deadlift high-pulls (95,65)
7 Push-presses
7 Box jump Overs
Level 2- 75,55
Level 1- 55,35
Partner Ca$hout
2 mile Bike
Resting partner holds bar from the WOD. First mile Overhead, second mile in the front rack
Level 2- 75,55, 0-0.5- OH, 0.5-1 mile FR
Level 1- 55,35- 1.5 no holds
Coaches note- the purpose of the holds is for midline stability, so make sure that everyone is pursuing the the workout properly and scale them down if needed.
EXTRA WORK
Teams of 2
3 rounds
200 Double Unders
40 Strict HSPU
*one person works at a time ADV – Deficit 4/2″
If completing alone..
3 Rounds
100 dubs
20 strict HSPUS
Rest 2 mins between rounds
Boot Camp/Conditioning
(6:30AM in Southie Green/4:45 in Southie Orange)
3 Rounds
4 Minutes of Rowing
3 Minutes of Biking
2 Minutes of Running (AR bootcamp)
1 Minute of Ski Erg
Rest 2 Minutes
No Rest between exercises. Accumulate max reps. Below are the goals.