Combo – June 26th
Round 1
Pull Ups
Round 2
KettleHELL Pyramid
Snatches
Press
Goblet Squats
One Arm Rows
HIIT – June 25th
Round 1
Squat Thrust + Cardio
Round 2
Push Ups + Cardio
Round 3
MB Squat & Throw + Cardio
Round 4
Battling Ropes + Cardio
Round 5
KB RS Swings + Cardio
Strength- June 24th
Big Push-
Dips
Push Ups
Band Pull Downs
Big Pull-
Chin Ups
Barbell Bent Over Rows
Dumbbell Curla
Legs-
DB KB Front Squat
Goblet Split Squats
BW Jump Squats
Challenge Round-
RS Swing Ladder
Endurance- Weekend
Round 1
Squat Thrusts
Push Up
Air Squats
Row
Round 2
Goblet Squats
Push Press
RS Swings
Ski Erg
Round 3
MB Squat Clean
MB Slams
MB RS Twist
Core Circuit- June 21st
Round 1
DB KB Rotational Thrusters
Hanging Leg Raises
Ski Erg
Evil Wheel
Round 2
DB KB OH Reverse Lunges
Eifel Towers
Assault Bike
Dumbbell Renegade Rows
Combo- June 20th
Round 1
Chin Ups
Round 2
Dead Clean
Front Squat
Push Press
Round 3
1 Arm Swings
Snatch
Reverse Lunges
Introducing Technical Sparring
Been coming to boxing for months and ready to take your skills to the next level? Want to see if you can slip, roll or block real punches?
Join us for our Technical Sparring class on Saturday June 29th at 7:30AM in Dover! You will learn to defend against actual punches and throw punches at your opponent in this technical sparring class. You and your teammates will be working together to hone your offensive and defensive skills. You will have a blast and become a better boxer.
You must have the instructor’s permission to join this class. Email Colin at skbintro@gmail.com to participate. Space is limited to 12 participants.
Note: Mouthguard and headgear are required. You can purchase them here:
Headgear! Ringside Apex Training Headgear
Mouthguards: Ringside Primo Mouthguard
Endurance- June 19th
Round 1
Rowing Sprints
Round 2
DB LC Cleans
Push Ups
Squats
Cardio
Strength- June 18th
Round 1
Barbell Bench Press
Round 2
Barbell Bent Over Rows
Round 3
DB KB RFE Split Squats
Round 4
Dumbbell RDLs
Challenge Round
MB Squat to Throw
MB Slams
Join Our Team!
Our team is growing! If you are fun, friendly and enthusiastic about fitness we would love to hear from you! We help people change their lives with our Team Training and Small Group Personal Training.
We are currently hiring part time coaches in Dover and Portsmouth. Part time shifts run from 4:00PM to 7:00PM or from 6:00AM to 10:00AM during the week. Or on weekend mornings from 7 :00AM to 10:00AM.
Our next instructor training kicks off July 13th! We will spend up to six weeks mentoring you, teaching you our proven systems and techniques and help you become an AWESOME coach! No experience needed. Email resumes to Colin at skbcolin@gmail.com and let us know why you want to be an SKB Coach!