9-14-22

Kettlebell Workout B

20min alt emom

10 Russian kbs 35#

1 TGU 35# (do 5 each arm over the 10min)

5 rft

1 lap plate push 45#

20 push ups

Time: 11:59

Push ups were 10-10, 10-5-5, 5-3-3-3-3-3, 5-5-3-3-2-2, 5-5-3-3-2-2

9-11-22

Kettlebell workout A

First day w 53#

TGU felt good

Every 3 min for 18min

100m ski

10 single arm KB clean each 35#

5 KB push press each arm 35#

100m run

Rounds improved each time from 1:58 to 1:35

9-10-22

Kettlebell workout A 35#

Landmine half kneeling shoulder press

Empty x10 each arm

2x10 w 15

3x10 w 25

5 Hang powerclean into 10 back rack lunge return

Bb

75

95

115

135

9-9-22

Superset

15, 12, 10, 8

Close grip bench - 95, 115, 135, 155

10 Hammer curl 35#

3 rounds straight thru

15 leg elevated dips

15 bb skull crushers

15 single arm db ovhd tricep ext 20#

15, 12, 10, 10

Straight bar curls with 5 sec negative

65

75

85

85

Kettlebell workout A 35#

10 single arm kbs 35#

1 set each arm

9-7-22

Kettlebell workout A

35#

6 rounds

5 strict pull ups

10 push ups

15 lunges

Time: 7:41 ub

5min amrap

10 cal bike

40 DUs

R: 3+10 cals

Only 1 ub DUs 

9-5-22

Team of 2

5 rounds

30 cal bike

30 box jump 24"

30 wallball 20#

Time: 20:17

Partner: Conrad

Split evenly

All bikes over 608 rpm

Rest 8min

Kettlebell workout A

35#

9-4-22

Kettlebell workout A

35#