March 19th, 2024

Round 1

Barbell Bench Press

Round 2

Barbell Deadlifts

Round 3

DB RFE Split Squats

Round 4

Dumbbell Renegade Rows

Round 5

Sled Push (Dover)

Ski Erg Sprints (Portsmouth)

March 18th, 2024

Round 1

KB 1 arm swing

KB Front Squat

KB Push Press

Round 2

KB Long Cycle Clean

KB Reverse Lunge

KB 1A Row

Round 3

Squat Thrust

Jump Squat

Push Ups

March 16th, 2024

Maltz Workout 8am-10am

Open to the public!!

March 17th, 2024

Endurance

Swing Cocktail

Press

One Arm Rows

Figure 8 to Hold & Reverse Lunge

Tick Tocks

Snatches

Floor Press

Alt Dead Clean + Front Squat

Triple Crush

KB Abs

March 15, 2024

Core Interval

DB KB Rotational Thrusters

DB KB Renegade Row + X Drag

DB KB Windmills

KB Traveling Push Up

Pull Over Sit Up + RS Twist

Our Six Favorite Swing Variations for Lower Body Strength and Power!

 

By Colin McGarty

 

Kettlebell swings are one of our favorite lower body exercises!   They work the glutes, hips, hamstrings, core, lower back and grip like crazy.  Not to mention other muscles too.  It basically is a full body exercise.   Kettlebell swings are accessible to people of all ability levels so long as they are performed correctly.

Kettlebell swings can be used to build strength and power with heavy weights and lower reps.  In fact, for many people the swing is one of the best power exercises out there because it is low impact.  Most plyometric movements are high impact and not always appropriate for everyone.

Or you can lighten the load, up the repetitions, or chop the rest periods to build killer cardiovascular conditioning.  Some of the hardest HIIT and Endurance workouts we do involve a big dosage of kettlebell swings.  So, if you want to be stronger, more powerful and fitter definitely incorporate kettlebell swings into your workout!

 

For all swing variations use the following steps to ensure your form is dialed in:

  1. Start with the kettlebell approximately 12 inches in front of you
  2. Push your but back and squat slightly until you can grab the handle(s). Tilt them towards yourself and flex your lats.  Your back should be flat!
  3. Take a breathe and hike the kettlebell back.
  4. Stand up explosively. Exhaling on top.
  5. Arms remain straight or slightly bent as the kettlebell floats.
  6. Push your hips back return to the kettlebell to that hike position with a flat back and your forearms close to your groin.
  7. Repeat for the desired number of repetitions.
  8. Safely park the kettlebell back to the start position.

 

Sometimes doing the same old swing can be boring.  So, we have given you our six favorite kettlebell swing variations to spice things up:

 

Russian Swings

 

One Arm Swings

 

Hand to Hand Swings

 

 

American Swings

 

Double Swings

 

 

Suitcase Swings

 

 

 

If you want to meet with a Coach and see if we can help you meet your fitness goals, click below!

 

March 14th, 2024

HIIT

Round 1

Partner Ascending Sprint Ladders

Round 2

Bike

KB SDHP

Round 3

Ski Erg

Pledge Push

Round 4

Row

MB Squat Clean

March 13th, 2024

Round 1 

Barbell Back Squats

Round 2

Barbell Bent Over Rows

Round 3

Dumbbell Chest Press

Round 4

DB KB RDLs

LEG CRANKKKKKK

Squats

Lunges

Split Jumps

Jump Squats

March 12th, 2024

Fighter Circuit- Endurance

KB H2H Swings

Lateral Low Box Switch

Battling Rope Slams

Double Burpees

MB Squat to Throw

$$$$$$$CASH OUT$$$$$$$$$

Seated Leg Circles

Plank Jacks

Crunch Circles

 

Monday 11th, 2024

Combo

Round 1

DB KB 1.5 Deadlifts

DB KB Suitcase Split Squats

DB KB See-Saw Press

Round 2

Double Dead Stop Rows

DB Long Cycle Cleans

Double Thrusters

Push Ups

Round 1

RS Swings

Dead Clean + Strict Press

Pull Ups

Goblet Split Squats

Tick Tocks

Challenge Round

Plank Sandwich