Complete the first round with swings and the second round with box jumps!
50 American Swings/Box Jumps
10 Burpees
40 American Swings/Box Jumps
20 Pull Ups or Ring Rows
30 American Swings/Box Jumps
30 Push Ups
20 American Swings/Box Jumps
40 Sit Ups
10 American Swings/Box Jumps

Find a partner and some heavy bells! One person works while the other rests.
Perform 3 ladders.
Turkish Get Ups 1, 2, 3 per side (Coach your partner!!!)
Clean and Press 1, 2, 3, 4, 5 per side
Renegade Rows 1, 2, 3, 4, 5 per side
Snatches 1, 2, 3, 4, 5 per side

Perform the following at the start of each minute, for 20 minutes total:
15 Air Squats
10 Push Ups
5 Knees to Chest
Scale down if needed!!!!

Round 1
Swings
Round 2
Swings + Push Press
Round 3
Swings + Push Press + Slingshot
Round 4
Swings + Push Press + Slingshot + Front Squat
Round 5
Swings + Push Press + Slingshot + Front Squat + Rows
Round 6
Swings + Push Press + Slingshot + Front Squat + Rows + Split Squat

Happy B-Day “Diezel Dawn”!!
Repeat 5 Times:
Run 1/4 mile
25 Bodyweight Squats
25 Push Ups
25 Sit Ups
25 American Swings (men 24 kg, women 16 kg)

Work for 30 seconds per exercise. Repeat 3 times!
1. Front Squat Left / Wide Squat / Front Squat Right
2. Push Press Left / Swings / Push Press Right
3. 1 Arm Rows Left / Super Plank to a Push Up / 1 Arm Rows Right
4. Side Plank / Russian Twist / [...]

Crazy Eight’s!!
Split into teams of 3 people. Only one player can work at a time. The first team done wins!!
Perform 8 rounds of the following:
8 Burpees (with pushup)
8 Box Jumps
8 Double Cleans
PS If you see the man in this picture, wish him Happy B-Day!!!!

Warm Up
Turkish Get Up Singles – 7 minutes
100 ft Walking Lunges
21 Pull Ups or Ring Rows
21 Sit Ups
100 ft Walking Lunges
18 Pull Ups or Ring Rows
18 Sit Ups
100 ft Walking Lunges
15 Pull Ups or Ring Rows
15 Sit Ups
100 ft Walking Lunges
12 Pull Ups or Ring Rows
12 Sit Ups
100 ft Walking Lunges
9 Pull Ups or [...]

1. Seacoast Kettlebell will be participating in the Dover Chamber of Commerce Open House on Wednesday 5/20/2009. Classes will be at the normal times; however, Christina and our favorite money lender/banker/k-beller, Amy S., from Laconia Saving Bank will be meeting and greeting some visitors!!!!!
2. The Wednesday Yoga class has been cancelled until [...]