AOS Firepower
* One time through
* 5 minute snatch challenge with a slow pace, 12kg, 40r/40l
Sun salutations
Sunday, June 28, 2015
Friday, June 26, 2015
Keith Weber Extreme KB Cardio
Mobility warm up
Keith Weber Extreme KB Cardio
* warm up - Swing segment; 8kg
* Upper body blast; 10kg
* Slingshots; 12kg
* Swings; 12kg
* Core/Cooldown
Keith Weber Extreme KB Cardio
* warm up - Swing segment; 8kg
* Upper body blast; 10kg
* Slingshots; 12kg
* Swings; 12kg
* Core/Cooldown
Tuesday, June 23, 2015
Saturday, June 20, 2015
KB Squats and Swings
Friday, June 19
Mobility warm up
Squat/Swing Combo
* 1 rep = 1 goblet squat/1 swing
* 16kg
* 10 sq/sw x 5 (1:00/1:00)
Swings - mostly one arm
* 16kg
* 10 2hd + 5r/5l x 2 (30/30)
* 5r/5l/5r/5l x 10 (30/30)
220 one arm swings
YDL Sun Salutations #1, 20 min
Mobility warm up
Squat/Swing Combo
* 1 rep = 1 goblet squat/1 swing
* 16kg
* 10 sq/sw x 5 (1:00/1:00)
Swings - mostly one arm
* 16kg
* 10 2hd + 5r/5l x 2 (30/30)
* 5r/5l/5r/5l x 10 (30/30)
220 one arm swings
YDL Sun Salutations #1, 20 min
Friday, June 19, 2015
Kettlebell Revelation Strength 1 & Fat Burner
Thursday, June 18
Lauren Brooks Kettlebell Revelation
* Strength 1 - Heavyish
* Fat Burner
Jill Miller Post Athletic Strength for Cyclists
Lauren Brooks Kettlebell Revelation
* Strength 1 - Heavyish
* Fat Burner
Jill Miller Post Athletic Strength for Cyclists
Tuesday, June 16, 2015
KB Lower Body, Cardio, Abs
Lauren Brooks Kettlebell Lightning
* Lower body, 12kg
* Mental toughness, 12kg
* Abs, 8kg
* Lower body, 12kg
* Mental toughness, 12kg
* Abs, 8kg
C&P/Pull Up & Snatches
Monday, June 15
C&P/Pull Up Couplet
* 12kg; band assisted pull ups
* 3x3
Snatches - roll the dice
* 10l/10r w/ :30 rest for 6:00
* 80 total snatches
C&P/Pull Up Couplet
* 12kg; band assisted pull ups
* 3x3
Snatches - roll the dice
* 10l/10r w/ :30 rest for 6:00
* 80 total snatches
Thursday, June 4, 2015
Cardio Blasts
LiHi Legs - Blasts only premix, ~20 minutes
Cathe Boot Camp - Cardio only premix, ~12 minutes
Stretch
Cathe Boot Camp - Cardio only premix, ~12 minutes
Stretch
RWH Chest, Shoulders, Triceps
Wednesday, June 3
RWH Chest, Shoulders, Triceps
* 3 sets and most finishers
RWH Chest, Shoulders, Triceps
* 3 sets and most finishers
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