FRIDAY 11-13-15


  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Sots Press
Turkish Get-up

Practice the movements as skill -- develop them before the workout.


Perform this workout as a team of 2.  If an odd number of students in the class the coach may either join you OR you can go roughly even work to rest.

try to select a teammate with roughly the same strength otherwise 2 sets of weight will be needed.

  • Metcon Alternating Manmakers (AMRAP - Reps)

record weight in comments.

Only complete cycles count as a rep.