Round 1
Sprint
MB Slams
MB RS Twist
Round 2
Sprint
MB Push Up
MB Pullover Sit Up
Round 3
Sprint
MB Squat Thrust
MB Toe Touch Crunch
Round 1
DB KB Front Squats
Jump Squats
Round 2
Barbell RDL
RS Swings
Round 3
Assault Bike
Round 4
Goblet Split Squats
TRX Split Jumps
Round 1
Barbell Bench Press
Push Ups
Round 2
Gorilla Rows
Ball Slams
Round 3
TRX Tricep Ext
BB Curls
Round 4
Farmers Walk
Burpees
Barbell Core Complex
Barbell Core Complex Instructions
Warm Up for 5:00 to 10:00. Then load a barbell on ONE SIDE ONLY. The offset loading will challenge your core as you are forced to stabilize the weight in each exercise. When you perform the front squat use a neutral grip as opposed to an Olympic lifting style rack position. Move the weight slowly and deliberately so that the barbell stays level at all times.
Perform the following exercises:
Barbell Romanian Deadlifts (RDL’s) x 5
Bent Over Rows x 5
Military Presses x 5
Front Squats x 5 (use a Neutral Grip)
Place the barbell down and switch sides. Rest 1:00 to 2:00 between rounds and repeat at least five times!
Ready to check out the gym and try a FREE workout? Click below!
Round 1
Assault Bike
RS Swing
Round 2
Row
SM Switch Squat
Round 3
Ski
DB KB Push Press
Battling Ropes
Explosive Switch Steps
Assault Bike
DB KB LC Cleans
Burpees
Ab Mat Sit Ups
Join us on Thursday August 29th for the Seacoast Kettlebell and WOKQ Portsmouth Harbor Cruise!
Grab your cowboy hats, boots and country gear and get to the Isle of Shoals Steamship Company on August 29th for a Seacoast Kettlebell/WOKQ Country Cruise! You will have a blast, enjoy some refreshing cocktails and dance your heart out with your favorites from Seacoast Kettlebell.
Who: You and your BFF’s!!
What: Kettlebell Country Cruise
When: Thursday August 29th at 7:00PM! The ship departs promptly at 7:30PM so don’t be late!
Where: Isle of Shoals Steamship Company
315 Market St
Portsmouth, NH
Space is limited so hit up Sara at skbintro@gmail.com or swing by the front desk to reserve your tickets!
Round 1
Barbell Bench Press
Round 2
Chin Ups
Round 3
DB KB 1/2 Snatch
See-Saw Press
Gorilla Cleans
Gorilla Rows