April 13th & 14th, 2024
Combo
DB KB Dead Cleans
DB KB Push Press
DB KB Deadstop Rows
KB Goblet Squats
KB Rainbows
BW Rev Lunges or Split Jumps
Dead Animal Crunches
Run 200m
DB KB Dead Cleans
DB KB Push Press
DB KB Deadstop Rows
KB Goblet Squats
KB Rainbows
BW Rev Lunges or Split Jumps
Dead Animal Crunches
Run 200m
Round 1
Squat Thrust
Push Ups
Air Squats
Rows
Round 2
Goblet Squats
Push Ups
RS Swings
Ski Ergs
Round 3
MB Squat to Throw
MB Slams
MB RS Twist
Bikes
Round 1
Barbell Bench Press
Round 2
Barbell Deadlifts
Round 3
DB KB Walking Suitcase Lunges
Round 4
Pull Ups
Round 5
Assault Bike
Round 1
DB KB Thrusters
Round 2
Windmills
Round 3
One Arm Swing
Snatch
Press
Front Squat
Squat Thrust
Assault Bike Sprint
Low Plyo Box Switch
Push Ups
BW Jump Squats
Ski Erg Sprints
KB SDHP
TRX Rows
Round 1
DB LC Clean + Press
GB Gorilla Rows
Crush Curls + OH Tricep Ext
Round 2
DB KB Front Squats
Goblet Split Squats
DB KB 1.5 Deadlifts
Challenge!
Snatches
Ascending Swing & Snatch Ladder
Pullover Sit Up
RS Twist
Dead Animal Crunch
400m run or Cardio
Who: You and your SWOLE-mate!
When: Saturday April 27th at 7:30AM or 8:45AM! SIGN UP at the front desk!
Where: SKB Dover and SKB Portsmouth
Why: Because friends that LIFT together, stay together….
Email Coach Lisa at skbintro@gmail.com to sign up for Dover or Coach Luuke at skbportsmouth@gmail.com for to sign up for Portsmouth!
BW Jump Squats + Lunges
Burpees
Ballistic RS Twist
DB KB Rebounding Push Press
One Arm Swings
Giant Mountain Climbers
Cardio
We have cancelled all classes in Dover and Portsmouth due to the winter storm. This includes all morning and afternoon classes, 3pm, 415pm, 530pm & 645pm. So sorry for any inconvenience.
We will see you tomorrow Friday the 5th for regular classes and boxing!