Thursday 2021.07.01

Jun 30, 2021

We are excited to announce that we will be repainting the interior of the gym. This will take place July 1-6. Since the gym will be inaccessible during that time, we will be holding workouts at Washington Park, at the upper level across from Shenandoah Joe.
The park schedule will be as follows:
  • Thursday 7/1 & Friday 7/2
    • 0600
    • 0900
    • 1730
  • Saturday 7/3
    •  0900
  • Sunday 7/4
    • Closed
  • Monday 7/5  
    • 0900
  • Tuesday 7/6
    • 0600, 0900, and 1730
  • Wednesday 7/7
    • Return to normal in-gym schedule

Strength

Every 2 minutes for 4 sets:

  • 10 Dual Kettlebell Swings

Notes

The goal is to get comfortable with two kettlebells. Focus on a neutral spine and quality start/stop technique. Add load as comfort and movement quality allows.

Stay at the same load or build, your choice.

Conditioning

3 Rounds, not for time:

  • 30 Kettlebell Swings
  • 20 Burpees
  • Walk 200m

Notes

The goal with the Kettlebell swings is to challenge yourself to either do larger sets than normal, or to go unbroken, *while maintaining excellent technique*.

If you are comfortable, go overhead (American swings).

The burpees should be the fastest possible or as close to a sprint as possible without slowing down across the 20 reps.

Walk as slow as you need to on the 200m to bring you heart rate down before you next set so you can match a similar effort level each round.