Friday 12-23-16

Coach's thoughts on today:

2 chippers in one week as well as the strength work should have you pretty sore, but this is not too bad. A short metcon after some good ol' leg work. The step back lunges should really load the glutes/hamstrings and the cyclists should hit the quads well.


  • Kettlebell Warm-up

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


  • A: Step-Back Lunges (5x5e)

  • B: Cyclist Front Squat (5x8)


  • Form: Metcon (Time)

400m run
30 russian kettlebell swings
30 sit-ups

  • C/I: Metcon (Time)

400m run
50 kettlebell swings
50 sit-ups