Kettlebell workout for 1-21-14

Warm up: 20 jump squats 5×3 deadlifts (plus one warm up set) 6 x 2:00/1:00 rounds clean and jerk (1:00 each hand or guys can do doubles if they want)

Boot Camp workout for 8-28-13

***THIS WORKOUT IS STRICTLY LIMITED TO 20 PEOPLE SO BE ON TIME!!!*** Movement & Stretch Warm Up: 25 Squat Thrusts Strength! Superset: 10 x 5 – BB Push/Jerk Press, DB Front/Side Raises TABATA 20/10 x 6 + 0:30 x 5 Battle Ropes KB Snatches or Swings Slamballs HKJ Oblique Twists

Warrior Workout for 4-24-13

Warm up: movement and stretch, 1:00/0:30 x 2 – hammer tire, jump rope, Kettlebell swings Strength: 20 HSPU 6 rounds: 5 Jerk Press 10/10 Snatches 10 Toes to Bar ***Jerk Press: 95, 115, 135, 145, 155***

Warrior Workout for 4-3-13

Warm up: JR 5:00 Strength: 5/5 Turkish Getups “Spartacus Callous” 10 Rounds for Time: 5 Barbell Clean & Jerk Press 5/5 Kettlebell Snatches 10 ABMAT Sit-ups Time to beat: DVS 22:18 (115/20kg) Girls: 65/12kg Women: 75/14kg Boys: 95/16kg Men: 115/20kg Gods: 135/24kg