Round 1
Plank Sandwich
Round 2
Gorilla Cleans
DB KB Front Squats
Gorilla Rows
Bicycle Crunch Chest Press
Suitcase Swings
Round 1
Plank Sandwich
Round 2
Gorilla Cleans
DB KB Front Squats
Gorilla Rows
Bicycle Crunch Chest Press
Suitcase Swings
Round 1
Barbell Front Squats
Round 2
Pull Ups
Round 3
Snatches
Alternating Dead Clean + Reverse Lunge
Hands on KB Push Up
KB Goblet Thruster
Prior to joining Seacoast Kettlebell Jay wasn’t working out consistently. Initially he loved the group atmosphere and community of the classes at Seacoast Kettlebell. Now that he has adopted a regular workout routine he is stronger than ever and has lost a few pounds of fat, but more importantly he feels better playing with his kids and family. Check out Jay’s story!
Warm up for five to ten minutes. Then grab a kettlebell and crush this 30:00 EMOM. EMOM stands for every minute on the minute. So, at the top of each minute perform eight reps per side, then rest the remaining time. Alternate exercises each minute and repeat the whole thing five times through for 30:00 total!
✅One Arm Swing x 8/8
✅Snatch x 8/8
✅Push Press x 8/8
✅Kickstand Deadlifts x 8/8
✅Front Squat x 8/8
✅One Arm Row x 8/8
Round 1
TGU
Round 2
DB KB Swings
DB KB Snatches
DB KB Press
DB KB Front Squats
DB KB RDLs
DB KB Deadstop Row
DB KB Hands on KB Push Up
Round 1
Barbell Bench Press
Round 2
Assault Bike
Round 3
DB KB Front Squat
Round 4
TRX Tricep Ext
Band Curls
Round 5
Chin Ups
One Arm Swings
Snatches
Front Squats
Figure 8 to a Hold
One Arm Rows
Triple Crush
Tick Tocks
Pullover Sit Ups