- When: 10/05/2019
- QIC: Abu
- Pax: Abu, Aquaman, Cable, Cold-Cut (DOUBLE RESPECT), Grout, Ping, Slim Jim (DOUBLE RESPECT)
Warm Up
Thanks for Coming Out Double KB Burpees (Merkin, Hike Clean, Press) x 10
Rinse and repeat one more time
Ok good now we are warm, or smoked, either way…let’s go!
The Thang
Double KB Complexes
3 Rounds of 5 each exercise for time
1)
Russian Swings (palms facing each other)
Merkins on KBs
GunSlingers (deadlift curls)
Cleans
Front Squats
2)
Russian Swing High Rows
Merkin Bent Over Row Rows (merkin row row = 1)
See Saw Presses (5 each side)
Snatches
Racked Alternating Backward Lunges (5 each side)
3)
Outside Leg Swings (palms facing each other)
Merkin Renegade Rows (merkin row row = 1)
Front Squat Alternating Rotational Presses (5 each side)
Alternating Clean Snatches (one arm cleans while the other snatches) (5 each side)
Plank Kick through Bridges
4)
Chest Presses
Sumo Deadlifts
Windmills (5 each side)
Split Squats (5 each side)
Single Leg RDLs (5 each side)
Plank Core Work on KBs
Knee to same side elbow x 5 each side IC
Knee in between bells x 5 each side IC
Knee to opposite elbow x 5 each side IC
Straight leg to same side elbow x 5 each side IC
Straight leg to opposite elbow x 5 each side IC
Prayer Requests: Grout’s buddy Robbie’s 2.0, YHC’s dad, Kingpin, Cold Cut’s niece Jamie
Moleskin: Two kettlebells are a gamechanger. I’ll leave it at that. These men put in some serious work today. No complaining, just a lot of heavy breathing. Until next time.
Announcements: Cable has the Q next week.