Seacoast Kettlebell will be closed Saturday, Sunday and Monday (September 4th-6th).  Sorry for any inconvenience!
Deadlifts 5 x 5
As Much Work As Possible in 20:00!
Turkish Get Up x 4 (2 per side)
Lunge x 8 (4 per side)
Swings x 10
Thrusters x 12 (6 per side)

Work for 30 seconds, rest for 30 seconds.  Repeat 6 times.  Pick a number that you can maintain for each set.
Snatches (alternate hands)
Ab Mat Sit Ups
Ring Rows
Sandbag Shouldering

Heavy Lunges 5 x 5 per leg
For Time:
800 m Run
5 Rounds
10 x Push Ups
10 x Pull Ups
10 x Goblet Squats
800 meter Run

Kettlebell Ab Fiesta
Chin Up Ladders x 1/2/3/4/5
For time:
100 American Swings (men 24kg, women 16kg)
Start with 5 burpees, then perform 5 burpees every minute until you have completed 100 american swings!

Seacoast Kettlebell will be closed on Saturday, Sunday and Monday (September 4th, 5th, 6th).  Relax!  Recharge!  Spend time with family and friends!  See you on Tuesday September 7th!

ATTENTION: SKB will be closed on Saturday, Sunday, and Monday (September 4th, 5th, and 6th) for the holiday weekend.  Spend time with friends and family, have a barbecue and relax!!!
Barbell Military Press 5 x 5
For Time:
150 Squats
Then repeat 4 times
200 m Run
15/15 x Long Cycle Cleans
15/15 x Push Press
15/15 x Windmills
30 x Lateral Jumps

Repeat 5 Times!
Long Cycle Clean and Push Press x 9 per side
Figure 8 to a Hold
Stand Ups
Traveling Push Ups
Run

Face Off
Break into groups of two.  One person works for 60 seconds while the other rests.  Compare reps or distance and taunt your partner  if you are competitive.  Repeat 3 times.
 
 
 
 
 
 
Row for Distance
Burpees                                                                                                                                                             Ball Slams                                                                                                                                                 Sumo Deadlift High Pull

3 More Little Witches
Frannie
21-15-9 Reps For Time
Thrusters (M65, W45)
Pull Ups
Beth
21-15-9  reps for Time
Med Ball Cleans
Push Ups
Izzy
Double Dead Snatch x 30 reps

Chin Ups 5 x max reps
Every 2:00 for 20:00
Jump Squats x 10
Sicilian Crunch x 10
Russian Twist x 10 per side
American Swings x 10