Round 1

One Arm Swings

Push Press

Front Squats

One Arm Rows

Goblet Split Squats

Floor Press

Snatches

Round 1

RS Swings

Round 2

Dead Clean + Strict Press

Chin Ups

Goblet Split Squats

Windmills

Challenge Round!!

Round 1

Air Assault

RS Swings

Round 2

Row

Pledge Push Ups

Round 3

Ski

MB Cleans

Round 1

Barbell Back Squats

Round 2

DB KB Renegade Row + Push Up

Round 3

Snatches

One Arm Rows

Push Press

Goblet Squats

Tick Tocks

RS Swings

 

Dumbbell Thrusters

Air Assault Sprint

DB KB LC Clean

Ab Mat Sit Ups

Burpees

Kettlebell 35753 Workout

 

 

 

Kettlebell 35753 Instructions

Warm up for five to ten minutes, then grab a kettlebell that you can press for at least eight reps.  You will perform heavy reps of of an exercise, rest briefly, then do 20 kettlebell swings. By the end of the workout you will have performed 300 swings and a full body strength routine.

Round One
✅Press x 3/5/7/5/3 per side
✅Rest with 20 Swings in between each set

Round Two
✅Goblet Squats x 3/5/7/5/3
✅Rest with 20 Swings in between each set

Round Three
✅Pull Ups x 3/5/7/5/3
✅Rest with 20 Swings in between each set

 

 

Ready To Check Out the Gym and Try a FREE Workout?  CLICK BELOW!

 

 

 

skBeast & Brunch Sunday February 16th!

 

 

Join us for the skBEAST and Brunch February 16th!

Join us on Sunday February 16th, 2020 for this magnificent 90 MINUTE WORKOUT extravaganza . You will sweat, laugh, cry, pee, crush calories and GET AWESOME!

You will get killer core training with our friends from Dover Pilates, set off the lunk alarm with Coach Luke and some heavy lifting, and 30 minutes of intervals with the Cardio Queen of Mean Coach Lisa!  If you survive, grab a beverage or snack with a buddy and relax!

Who: SKB Members Only!
When: Sunday February 16th, 2020 at 8:00AM!
Where: The SKB Ninja HQ

February 3, 2020

 

 

Full Body Strength

Pull Ups

Bench Press

Double Kettlebell Front

Gunshow

Assault Bike Sprints

Round 1

Barbell Deadlifts

Round 2

See-Saw Press

Round 3

Dead Clean

Thruster

Snatch

 

Round 1

Plank Sandwich

Round 2

Gorilla Cleans

DB KB Front Squats

Gorilla Rows

Bicycle Crunch Chest Press

Suitcase Swings