April 12th, 2024
3 Little Witches
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
April 11th, 2024
Strength
Round 1
Barbell Bench Press
Round 2
Barbell Deadlifts
Round 3
DB KB Walking Suitcase Lunges
Round 4
Pull Ups
Round 5
Assault Bike
April 10th, 2024
Combo
Round 1
DB KB Thrusters
Round 2
Windmills
Round 3
One Arm Swing
Snatch
Press
Front Squat
April 9th, 2024
HIIT
Squat Thrust
Assault Bike Sprint
Low Plyo Box Switch
Push Ups
BW Jump Squats
Ski Erg Sprints
KB SDHP
TRX Rows
April 8th, 2024
Strength
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
April 6th & 7th, 2024
Endurance
Ascending Swing & Snatch Ladder
Pullover Sit Up
RS Twist
Dead Animal Crunch
400m run or Cardio
Bring a Friend STRENGTH Day April 27th!
Grab a friend, or significant other, and drag them to STRENGTH Edition Bring a Friend Day on Saturday April 27th! You will lift heavy barbells, crush kettlebells and get all of the gainZ! Afterwards enjoy a refreshing beverage! This workout is free and open to the public, if you sign up!
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!
April 5th, 2024
HIIT HIIT HOORRAAAYYYYY
BW Jump Squats + Lunges
Burpees
Ballistic RS Twist
DB KB Rebounding Push Press
One Arm Swings
Giant Mountain Climbers
Cardio
ALL Classes on April 4th Due to The Winter Storm!
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!
April 4th, 2024
Endurance
MB Squat to Throw
Cardio
MB Rainbow Slams
Cardio
MB Squat Cleans
Cardio
MB Pullover Sit Up + Reach
Cardio