Warmup: 1 arm overhead with kb, 1 arm side carrying. 30 seconds each arm. 1 minute rest. 3 rounds. Lift: Kettlebell Skill Work: arm bar turkish get ups windmills 1 arm swings cleans strict press bottom-up presses WOD: 21-15-9 thrusters calories on the rower
Warmup: 1000 m row hamstring stretch with bands Core brace 3 rounds: 5sec on/5 sec off Lift: Strength Circuit. 5 Rounds: 10 conventional deadlifts 10 sumo deadlifts 10 kb swings (Rest 90 seconds between sets) WOD: 10 minute AMRAP: 5 deadlifts 5 burpees 30 skips (15 double unders)
“Nutts” 10 Handstand Push-ups 15 Dead-lifts 250/165 25 Box jumps 30″/24″ 50 Pull-ups 100 Wall-balls 20/14 200 Double-unders 400m run carrying a 45lb plate
Warmup: Musical Medicine Balls Skill: 1-Rope Climbs 2-Active shoulders/hollow body supermans/beat swings WOD: EMOM: 4 rounds: (Every minute on the minute) 6 shuttle sprints 6 burpee pullups 20 air squats to a ball 15 situps 6 box jumps 30 second plank
Warmup: running drills: high knees butt kickers marching careoka 3 minute AMRAP ascending ladder: slamball jumps burpees Lift: Strength circuit 3 rounds: back squat x 5 10 wallballs unbroken 10 slamball situps with a twist 30-90 seconds rest in between sets WOD: 10-1 back squats shuttle runs (each touch of
The hours for this upcoming November 11th Remembrance Day will be open gym from 9:00AM-12:00AM and 4:00Pm-6:00PM. We will be doing the workout “Nutts” ‘Game Day’ Minutes 0-10: 3 tng power clean @75%, Minutes 11-15: 3 tng power clean @80%, Miuntes 16-20: 3 tng power clean @85%
Auto-regulating Progressive Resistance Exercise (APRE) is a version of progressive overload training. Progressive overload is the foundation of any strength training program. The basic premiss is that for gains to be made one must continually add either volume or intensity. There are lots of ways to do this, like simple
A Kilo website. All rights reserved.
