Monday 1-16-17


Coach's thoughts on today:
Generally, we think of Kettlebell swings as being about 2 seconds per rep. 25 is a number that could/should be unbroken depending on the weight. A 400m run should absolutely be under 2min so each round should be pretty fast, get after it though and really try to get a fast time per round.


  • Diesel / Amped Warm-up

20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks


  • Form: Metcon (5 Rounds for time)

5 rounds each for time
320m run
25 Russian Kettlebell Swings

Rest 3min between rounds

Rx+ for Form is either longer run, American swing or both. Note your variation.

  • C/I: Metcon (5 Rounds for time)

5 rounds each for time
400m run
25 Kettlebell Swings (24/16 -- 32/24)

Rest 3min between rounds

This is done on a running clock so you must pay attention, round up/down your start time for easy math