Find a partner and some heavy kettlebells! Work from 1 rep to 5 reps. Repeat twice.
Windmills
Double Suitcase Lunges
Double Press
Pull Ups

Break into teams. One person per exercise. Do not switch stations until all reps are complete!!!! Repeat 7 times.
Row 200 meters
Air Squats
Knees to Chest
Ball Slams
Box Jumps

Work for 3 minutes and rest for 1 minute!!!!
Round 1
Figure 8 to a Hold
Slingshot
Round 2
H2H Sumo Deadlift
Swings
Round 3
Seated Press
Chest Press
Round 4
Suitcase Deadlift
Long Cycle Cleans
Round 5
Turkish Get Ups
Round 6
Push Press
Round 7
Russian Twists
Plank
Round 8
Rows
Squat Thrust
Round 9
Push Up
Front Squats
Round 10
High Pull to a Snatch

Happy Friday!!!
Work 1 minute. Rest 30 seconds. Repeat twice!
High Pull + Snatch
Long Cycle Cleans
Chest Press
Goblet Squat
Windmill
Push Press
1 Legged Deadlift
Figure 8 to a Hold
Plank Variation
Split Squat
Rows
Plank Variation

How Many In 20?
Pull Ups x 5
Sit Ups x 10
Swings x 15

Train like a Spartan!!! Join us for the SKB 300 Challenge!! See how much you have improved in 8 weeks!!
Compete in any of four categories:
Fastest Female
Fastest Male
Most Improved Female
Most Improved Male
The Workout:
25 Pull-ups
50 Deadlifts (men 135 pounds, women 95)
50 Push-ups
50 Box jumps with a 24-inch box
50 Floor wipers (men 135 pounds, women 95)
50 [...]

Join us for the inaugural Apple Harvest Day 5K!!!
Britt S. (Using the double ropes in the picture!!) organized this race so let’s show her some support!!! This is a great way to get outside, support your community, enjoy the crisp fall weather, and get fit at the same time.
Detals Below:
Dover, NH
Date: October 3, [...]

Repeat 4 Times
Timed Jerks
Rest
Suitcase Deadlift
Figure 8 to a Hold
Plank
Bear Crawl 50 Feet

Do As Much Work As Possible in 3:00.
Deadlifts x 3
Push Ups x 6
Air Squats x 9

Rack Em’
1 Minute Per Exercise
One Arm Swings
One Arm Swings + Press
One Arm Swings + Press + Slingshot
One Arm Swings + Press + Slingshot + Front Squats
One Arm Swings + Press + Slingshot + Front Squats + Rows
One Arm Swings + Press + Slingshot + Front Squats + Rows + Lunges
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Ab Rack Em