Schedule Update
- 0515
- 0615
Open gym and the rest of the day’s schedule remains the same.
Strength
4 Rounds not for time:
- 10 Russian Kettlebell Swings
- 3 Broad Jumps for distance
Notes
Today’s strength is heavy kettlebell swings and broad jumps. You may take your time between the exercises and rounds.
The Russian kettlebell swings should be heavy. After a few warm up sets, choose a bell that is heavier than something you would use in a conditioning workout. Stay tight and use your hips to drive the bell up.
Focus on ensuring your knees are tracking over your toes during the take off and the landing on the broad jump. Reset between jumps each round. They do not have to be 3 continuous reps.
Conditioning
Every 5:00 for 3 rounds:
- 12-15 Calories
- 15 Kettlebell Swings
- 35 Double Unders
- 12-15 Calories
Notes
Today’s conditioning is 3 shorter, fast efforts. Your score is the sum total time of all 3 efforts.
The calories should take about :45 each round. Adjust the number if you think you will take longer.
The kettlebell swings should be unbroken. It is only 3 sets of 15, so you can choose a slightly heavier bell, but don’t put it down!
The double unders should take no longer than :25 to complete each round. Adjust the number of reps or perform single unders as a substitute.