3 round of
For the Split Squats, put both front foot and back foot on 20kg plates, bring knee to floor.
Then cash in
EMOM for 12 minutes
Cash Out
Results: Metcon 14:45.
4 rounds increasing weight each round if possible
Inspired by Joeller Blades’ Instagram post on August 22…
EMOM for 8 minutes with single Kettlebell, complete all reps with KB on one side in one minute, then switch to the other for the next minute (4 rounds per side).
Results: Strict Press… 30-34-36-39-43kg.
Every 2 minutes for 10 minutes
Then, taken from a routine posted by Kettlebell88 pon Instagram, every 2 minutes for 12 minutes, alternate 5 sets of the following complex on each arm. Do all 5 sets on one arm, rest until the end of the 2 minutes, then do the other arm. Total of 3 rounds per arm.
Results: Used 45kg/100lbs for the Clean complex. Kettlebell Complexes worked nice… took about 1 minute to do all 5 sets, then one minute rest before switching to the other arm. Neither part was terribly hard so feel free to increase weight or reps as desired 😀
Taken from the latest RepWerks Overhead Press cycle.
5 rounds increasing weight each round if possible
Then every 3 minutes for 15 minutes
Results: Strict Press… 30-34-36-39-39kg.
3 rounds of
Then 2 rounds of
30 seconds on / 30 seconds off for 16 minutes
Finisher, for max distance, one minute on / one minute off for 8 minutes of
(On = cadence of 80-90/Off = cadence of 60-70).
Results: Finisher 6.3km.