Heavy Press
Rows
Figure 8 to a Hold
Plank Hold
Heavy Farmer’s Walk

Happy Friday!  Work for 2 minutes rest for 1 minute.
Swings
Long Cycle Clean + Press
Goblet Squats / Behind the Neck Squat
Plank variations
High Pulls
Chest Press + Get Up Sit Up
Rows
Tactical Lunges
Side Planks
Bottoms Up Cleans
Crush Curl / Hot Potato
Snatches

Round 1
Thrusters
Swings
Pullover + Sit Up
 
Round 2
Thrusters
Swings
Figure 8 to a Hold
Spiderman Climb
 
Round 3
Thrusters
Swings
Behind the Neck Squats
Grasshopper Push Ups
Russian Twist

Last time no one could hang with the “Fighting Mosses”, Dr. “I Am Stonger Than Your Chiropractor” Matt, and Christian the Evil Genius with a time of 21:01!!!  Can anyone smoke them today?
Break into a team of 3 people. It’s a relay race. Only one person works at a time. Complete 8 rounds of the following:
8 Burpees
8 Box [...]

New Research indicates that your brain plays a greater role in fatigue and muscle exhaustion than previously thought.  Fatigue was supposed to be a result of chemical reactions inside the muscles—–such as a build up of lactic acid.  This never explained why runners can suddenly speed up at the end of a race; or, why a group [...]

Do as much work as possible in each 4 minute round.
Repeat 5 Times:
12 x Air Squats
9 x American Swings
6 x Push Ups

Hike Mt. Chocorua on September 20th with your Seacoast Kettlebell friends!  We will meet up 7:00am at the gym and carpool up to the trail-head then head up the Champney Falls trail to the peak.  Will and Christian have both offered to carry the 88lb kettlebell to the top for photo ops!  Plan on being [...]

How Many in 20?
Double Cleans x 7
Push Ups x 14
Knees to Chest x 21
 
Cash Out: Plank Challenge!

Work for 45 seconds rest for 15 seconds!  Repeat 4 times!
Ropes
Box Jumps
Ball Slams
Sumo Deadlift High Pull
Superplank + Push Up

REMINDER: The 6:00 AM Thursday Morning Class is Cancelled!!!
Repeat 5 Times
Heavy Press
Rows
Figure 8 to a Hold
Planks
Lunge