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…

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

Work for 60 seconds, rest for 30 seconds and rotate.
Swings
Push Up
Sit Up
Sledgehammer Hits