14
Mar
Kettlebell Class 3/15/16
Announcements
16.4 Friday Night Lights @ East Friday at 6pm!
Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Kettlebell Class
Kettlebell Class
Today we’re going to perform a new movement: Clean, Squat, and Press. Three distinct movements with a pause. As shown here: http://kettlebellworkouts.com/kettlebell-clean-and-squat-press/
Our warm up is going to consist of a 3 rep at each position in the Get Up, 1x through each side of the body. (https://static.xx.fbcdn.net/rsrc.php/v2/y4/r/-PAXP-deijE.gif) . Then 3 rounds of the following:
10L/10R SA Swings
Weighted Windmill (5+5)
10 Prying Goblet Squat
10 Clean, Squat, and Press
Workout – Chipper for Time
50 SA Swings, 5 Renegade Rows, 40 DA Swings, 5 Renegade Rows, 30 Goblet Squats, 5 Renegade Rows, 20 Deadlifts, 5 Renegade Rows, 10 GetUps, 5 Renegade Rows