Lakeview Training
9a, 10a, 11a – KB WODs
12p to 1p – Athletes Yoga
1p to 3p – Open Gym
Kettle Bell Programming:
5 Min Coaches Mobility
Strength / Skill (12 – 14m):
KB Turkish Get Up + KB Side Bends
** 3 TGU’s on each side followed by 13 SB’s each side
** Continue on for 12 – 14 min.
WOD #1
2 Min Work – 2 Min Rest
4 Min Work – 2 Min Rest
6 Min Work – 2 Min Rest
8 Min Work – Game Over
Row 250m
5 Pull Ups + 5 Russian KB Swings (70/55)
Box Jumps (20″) x 20
10 Pull Ups + 10 Russian KB Swings (70/55)
Air Squats x 20
15 Pull Ups + 15 Russian KB Swings (70/55)
Ab Mats x 20
20 Pull Ups + 20 Russian KB Swings (70/55)
Jumping Jacks x 20
25 Pull Ups + 25 Russian KB Swings (70/55)
Doubles Unders x 20 (or 60 singles)
30 Pull Ups + 30 Russian KB Swings (70/55)
Details: Work as far down the list of movements as you can in 2 min. Stop and rest for 2 Min and then start over and work for 4 min. Stop and rest for 2 min. Keep going. Remember to start over at the beginning after each rest station.
Come back soon Patrick & Thea.