Upper Body Kettlebell Flow Workout 21 2 – 4 Rounds of (based on time/capability): 10 Windmills 10 Push Press 10 Cleans 10 2 Handed Bicep Curls 10 1 Armed Bent Over Rows 10 Push Ups with One Hand On KB 10 Upright Rows 10 Hot Potatoes *Start with a light kettlebell for...
Fast is Fast Workout 20 6 – 9 – 12 – 9 – 6 Burpee Snatch (135/95lbs) Pull ups After each round, perform a sled push or hose drag the length of the bay floor and back. *Warm up the sled push to a weight that can be moved quickly but is a challenge. Why: Every heard the...
Firehall 7 Dive Workout 19 7 Minute AMRAP 4 Chin Ups 4 Lateral Burpees Over Box 4 Kettlebell Swings (70/53/36lbs) * Can you do 7 rounds or more before time runs out? It will be a sprint but before you know it, 7 minutes will have come and gone. Why: Let’s replicate...
Water Tower Sector Workout 17 21 – 18 – 15 – 12 – 9 – 6 – 3 (Quality, not speed) Dumbbell Deadlift (70/50lbs) Dumbbell Row (50/30lbs) Dumbbell Bench (40/20lbs) Fan Bike Calories * Perform each round of reps in control and for quality. The effect from super setting the...
Going Interior Workout 16 3 Rounds for time 50 Double Unders 40 Reverse Lunges 30 Sit Ups 20 Burpees 10 Strict Pull Ups * This is a bodyweight workout with limited equipment needed. Add a weight vest if you would like to up the intensity. Sub the double unders for...
