For time: 21-15-9 repetitions of each of the following: Kettlebell rows from plank position Box Jumps So you'll start by completing 21 total KB rows, then 21 box jumps. Then you'll move on to 15 rows, 15 jumps, and 9 and 9. If you don't have a KB or DB to row, … [Read more...]
SFCW Tue. 6/17/14
Max Effort Drills: Perform 10 Clean and Presses (with a Kettlebell or Dumbbell) on each arm. Immediately after, grab a jump rope and perform max effort double unders for one minute. Rest one minute Perform 10 clean and presses each arm, then one minute max effort … [Read more...]
SFCW Thu. 4/24/14
Four rounds, max effort work: 1:00 max effort plank hold, 20 second rest 1:00 max effort clean and press (kettlebell or dumbbell--alternate arms), 20 second rest 1:00 max effort mountain climbers, 20 second rest 1:00 tuck jumps, 20 second rest. If you don't have … [Read more...]
Get Fit Friday!
The part of my job that I love the most is working with individuals who want to become fitter, faster, and in creative (aka--non-boring) ways. There's no doubt about it that helping people fall in love with exercise is both a passion and pursuit. The hard part about reaching out … [Read more...]