Happy Monday!
Find a partner. One person works while the other rests.  Repeat 2x’s.  Record your team reps.
 
 
 
 
 
3:00 max reps Thrusters                                                                                                                          1  min rest
3:00 max reps Burpees 
1 min rest
3:00 max reps Pull ups 
1 min rest

One Person works while the other rests
Tag Team How Many In 12:00?
Med Ball Cleans x 7
Push Ups x 7
Tag Team How Many In 12:00?
Box Jumps x 12
American Swings x 12

Long Cycle Clean and Push Press
One Arm Rows
Side Bend
Atomic Kettlebell Sit Up
Lunges

Find a partner.  Work for 7 minutes at each station.
Round 1
Pull Up Ladders
Round 2
Swing Gauntlet
R0und 3
Barbell Floor Press
Round 4
Rower/Rack Hold

Reminder: No 6:00 AM Class! 
Dead Snatch
4, 5, 6, 7, 8, 9, 10, 11, 12 per hand
Round 1
Goblet Squat
Round 2
Dirt Diggers
Figure 8 to a Hold
Round 3
Pullover Sit Up
Russian Twist
Crunch

Tabata
Work 20 seconds, rest 10 seconds.  Repeat 8 times.
Ropes
Squats
Sit Ups
Push Ups
Box Jumps
Ring Rows

Chin Ups 5 x 5
Every Minute for 15:00
3 Swings
3 High Pulls
3 Snatches
Then switch hands…

Maybe you have a BFF who would love class?  Or there might be someone that you really don’t like very much and you just want to see them sweat.  Either way, bring them to class on Saturday 1/30/2010 at 8:00 AM, or 9:00 AM for a workout.  Sign up now in the gym for Bring A [...]

Join us at 5:30 PM on 1/29/2010 for ‘Ladies Night”!!  Come try “Jackie”: a 1000 meter row, 50 thrusters and 30 pull ups followed by a refreshing beverage with your kettlebell friends!  Men and women welcome!  Who knows, you might even meet a new special kettlebell friend on “Ladies Night”…

Windmills 5 x 5 per side
For Time:
60 Thrusters
50 Box Jumps
40 Lunges
30 Flip + Catch + Squat
20 Knees to Elbow
10 Burpees