Thursday, December 3, 2015

Watch your fellow members HERE, Ariel Sandoval and Jeremy Fabregas compete in the American Open (a HUGE weightlifting competition) this Saturday December 5 on the USAW live stream.

Join us for a Holiday Beach Party & Low Country Boil at Mother’s Beach on Saturday December 12th at 130pm. We will be cooking shrimp, sausage, potatoes, and corn! CLICK HERE for more details.

Kettlebell hell is better with friends!

Prehab

Duck walks
20 Groiners R/L
10 single arm strict press with light kb R/L

Warmup

Grab a light or medium kb

3 rounds
10 goblet squats
10 russian kb swings
10 sumo deadlift high pulls
10 alternating kb cleans

Strength

EMOM x8
2 Front Squats

Notes: Shoot for 80-85% of your 1RM and try to stick with the same weight across. If you need to make a small adjustment, do so.

Conditioning

3 Rounds:
21 Wall Balls (20/14)
18 Pull ups
15 KBS (53/35)
12 HSPU
9 Burpees

Notes: Scale the Pull Ups with Ring Rows. Kipping is allowed on the HSPU and scale by doing pike/down dog/plank push ups.

Cool Down

Plank 1:00
Side Plank :30 each side
Foam Roll Glutes