Tag Archives: kettle bells

40 for Forty

Just getting around to publishing my Valentine’s Day Workout – been under the weather.  But, it just so happens that this was my 40th birthday, so we had a real butt-kicker. Dynamic warm-up. For time: Start with 214 double-unders, then 2 rds of: 40 calorie row 40 overhead walking lunges (45# plate) 40 DB oblique crunches […]

Bag to Work

ROM Drills, Dynamic Warm-up, then 25-20-15-10-5 Russian KB Swings (62#) Burpees   Strength: Deadlifts 5-5-5-5-5, superset with heavy bag work (1:00, 1:00, 1:00, 1:00, 1:00)   MetCon: 3 rds for time of 20 push-press (95#) 10 knees-to-elbows 5 sandbag box step-ups, each side (70# bag and 24″ box) -DR & AR 6:15

Two On, One Off

ROM Drills, then a dynamic warm-up, stretch (in cold weather it is especially important to take the time for a gradual and progressive warm-up)   MetCon:  I straight up stole this workout from a Derek Weida Instagram post (he also has a youtube channel https://www.youtube.com/channel/UC3rUKAo1QiKL1xlDP5TGF0g).  In general, he’s nuts. 2:00 mins on / 1:00 off 90 KB Swings […]