Monday, August 14, 2017

This week in strength...


How are your t-shirt designs coming? We have lots of really talented designers at the gym, I'm expecting a very good competition.




Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

squat 5-3-3-3x3

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

4 rounds:
5L, 5R kettlebell 50/50 Press 

then 

100 lunge holding a bumper plate overhead 
Rest ONLY as needed

then

2 minute heavy single kettlebell rack hold
Switch arms as needed



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