Warm Up:

• 400m Run
• Dynamic Warm up

Skill Work:

• Learning the double KB clean

The WOD:

For (X)# Minute do (X)# of exercises for 10 minutes:

• X # Pushup
• X # Situp
• X # Squat

Cool Down:

• Stretching

Warm Up:

• 2 mins Jump Rope
• Dynamic Warm up

Skill Work:

• KB Clean
• KB Press
• KB Snatch

The WOD:

For Time

100 Jump Ropes

then

3 rounds

• 10 L/R KB Cleans
• 10 L/R KB Presses
• 10 Air Squats

then

100 jump Ropes

Cool Down:

• 2 laps around room
• Stretching

We had some fun teaching the Kettlebell lifts this morning!

Some pointers from this morning's class:

When cleaning the KB remember to use soap and water to cushion the landing of the KB with a slight dip in the knees.

During the Press keep your elbow inside your shoulder line to utilize the big muscles during the press. If your elbow drifts outside the shoulder line you will be trying to lift heavy weight with small muscles and that may cause injury (rotator cuff or a labral tear)

The progression to learn the KB Snatch is:

• Swing
• Swing with a high pull at shoulder height
• Swing with high pull above shoulder
• Swing, high pull, punch up (with a little dip in the knees if needed)

We will continue to go over the KB Snatch once a week for the next 4 weeks.

** Don't forget to sign up for the 2nd session of the Outdoor Challenge!

Register here: http://www.mountainstrength.com/rates/#outdoor

If an existing member signs up and refers a friend you will both get a discount on that session!

This goes for indoor class members as well! Invite a friend and have more fun!

Warm Up:

• Shoulder Pass throughs
• Hip mobility Stretches
• Dynamic Warm Up

Skill Work:

The KB Lifts -

• The Clean
• The Press
• The Snatch

The WOD:

AMRAP in 10 mins

• 10 KB Cleans (5L/5R)
• 10 KB Presses (5L/5R) *Push press if necessary

Use the same weight for both (Women 25/Men 35)

Complete one side before moving to the next, 5 left cleans, on the 5th clean go straight into the 5  left presses. repeat on right side.

Cool Down:

• Shoulder pass through
• Hip mobility cool down

Warm Up:

• Neural Warm Up
• Dynamic Warm Up

Skill Work: 

• POSE Running Method
• KB Swing

The WOD:

3 rounds 

• Run 400m
• 10 KB Swings
• 10 Air Squats

Cool Down:

• Breathing and Stretching

Warm Up:

• 1 Minute of Jump rope
• Dynamic Warm up

Skill Work:

• Double Unders

The WOD:

On the Minute, every minute for 10 minutes do:

Easy:

• 5 KB Swings (20#)
• 5 Burpees

Hard:

• 10 KB Swings (35#)
• 10 Burpees

Cool Down:

• 10 mins of Stretching