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Components

Kettle Bear 20

Settings

Workout

Kettle Bear

Sign up sheet for our next ATR Community event can be found on the front desk. Saturday Sept 7th @ 5:40pm vs Rockies. All friends and family are welcome to join us! Final head count must be confirmed by Friday 8/23 so please make sure to fill out the sheet before then.

Warm-up

400m Run
0:30 Hanging Hollow Hold
5 PVC Passes
15 GHD Hip Extensions
50 ft. Walking Lunges
10 Toy Soldiers
1:00 Handstand Progressions
50 ft. Front Rack KB Carry (per side)
50 ft. KB Waiter's Walk (per side)
TOGETHER:
Review of KB movements

Metcon

Kettle Bear 20 (Time)

2 Rounds for Time:
20 Kettlebell Sumo Deadlift High Pulls (24/16 kg)
20 Double-Unders
20 Single-Arm Overhead Walking Lunges (24/16 kg)
20 Double-Unders
20 Alternating Kettlebell Snatches (24/16)
20 Double-Unders
20 Kettlebell Clean-and-Presses (24/16 kg)
20 Double-Unders
20 Kettlebell Swings (24/16 kg)
20 Double-Unders

Use a single kettlebell throughout the workout. For the snatches, alternate arms each rep. For the lunges and clean-and-presses complete 10 per arm per round.

Whiteboard:

Saturday, August 10, 2019

Male Clients