Work for 50 seconds rest for 10 seconds. Repeat 5 times.
Ropes
Swings
Super Plank + Push Up
Box Jumps
Sledgehammer Hits

Front Squats 5 x 5
Then For Time:
Walking lunge 50 ft.
21 American Swings
21 Sit-ups
Walking lunge 50 ft.
18 American Swings
18 Sit-ups
Walking lunge 50 ft.
15 American Swings
15 Sit-ups
Walking lunge 50 ft.
12 American Swings
12 Sit-ups
Walking lunge 50 ft.
9 American Swings
9 Sit-ups
Walking Lunge 50 ft.
6 American Swings
6 Sit-ups

Heavy Turkish Get Ups 4 x 2 per side
Work for 50 seconds per station then rotate. Repeat 4 times.
Wall ball shots
Sumo Deadlift High Pull
Box Jumps
Push Press
Rower

Congrats to the winners of the 300 challenge: Katie S (Fastest & Most Improved women), Dr Mike Forbes (fastest male) and Corey F (most improved male)!! How will they spend the extra moolah?
Strict Pull Ups 4 sets max reps
Then…
Perform as much work as possible in 5 minutes. Rest and repeat 3 times.
5 Double [...]

Heavy Split Squat 4 x 5
For Time:
10/9/8/7/6/5/4/3/2/1
Double Front Squat
Burpees

Seacoast Kettlebell will be closed on November 26 and on November 27, 2009 we will have open gym time from 1:00 PM to 3:00 PM. Feel free to stop in and try one of your favorite workouts on your own or with a friend! All other classes next week are as scheduled. We [...]

How Many In 20?
Floor Press x 5
Swings x 30

Repeat 5 Times:
Heavy Press x 1, 2, 3
Figure 8 to a Hold
One Arm Rows
Elbow Touch Plank
Lunge 50 feet

Tabata Monday
Work 20 seconds, rest 10 seconds. Repeat 8 times!
Snatches
Push Ups
Sit Ups
Pull Ups
Air Squats

Friday the 13th Massacre!!
Farmers Walk
Wall Ball Shots x 21
American Swings x 30
***Optional 2 Burpee penalty if you stop any sets before completing the required reps