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Conquering the Kettlebell

August 29th

10:30am

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August 30th

6:00pm

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Women, Wod & Wine

September 18th

7:00pm

Dynamic movement prep

Group warm up

50 n 50 ghd.

Skill
Handstand push ups
Progressions from floor, box, deficit etc.

Squat program.
Week 2
8-8-6-6-3
70%-75% 80%-80%-85%

1 set to failure at tempo
42×1 failure should be between 8-12 reps if you get to 12 stop. Next week add weight.
Start between 50-60% of max back squat

Wod
Run 200
15 burpees
Run 400
20 burpees
Run 800
30 burpees

Mad mobi
Roll calves.
Pigeon
Hamstring up n over
Lat stretch band
Press ups
Knee on the wall