AMRAP in 20 min of:
5 deadlifts 95/135
5 power cleans 45/95
5 push press 45/95
post rounds completed to comments
Then,
"1/2 Hells Bells"
For time:
100 KB swings 25/35
interrupt KB swings every minute, on the minute to complete 8 burpees.
Instructions:
-Starting with "go," then every minute after that you must complete burpees.
-Continue completing burpees on the minute and performing kettlebell swings until you have accumulated 100 KB swings.
Daily Extras - Complete the entire Hells Bells workout. That's 200 KB swings.
Workout Notes:
Where is the regular Tuesday workout?
It's 2nd week of HELLth week. We are suspending our regular programming methods to put a little extra 'Whoopin' on you for the first part of this year. Hopefully it'll build momentum that you will carry throughout the rest of the year.
Try those Daily Extras today!
Ever try this one - KONG STYLE?
You need to have the fundamentals of this workout down first. Don't even try it if you haven't been with us for 6 months, or so. If you've never done this workout before, don't try it either. Surely don't try it if you still have movement anomalies. In other words, if you've been told by a trainer you have trouble keeping a strict inward curve to your lumbar spine and/or have poor flexibility in your shoulders - DON'T. If you don't completely understand all of the moves here - DON'T
However, if you are looking for a unique challenge from this workout. And if you are feeling particularly up to it. Give this a look and/or try. Today it fits perfectly with our weekly programming. It'll knock your nose into the dirt (dirtknocker)!
KONG STYLE Three Bars
AMRAP in 20 min of:
5 deadlifts 135/225
5 power cleans 95/135
5 push press 95/135
Post "KONG STYLE" & rounds completed to comments
