Warm Up: 3 set/ 10 reps
PVC OHS / PVC Shoulder Pass-Throughs / Hack Squats

Workout #1:

Viking Warrior Conditioning 15:15 / 20 sets

Workout #2: 30 sec work / 25 sec rest/ 3 sets of each group
1- Swing/ Silverback Deadlift
2- Goblet Squat / Dead Clean with Press R/L
3- Sots Press R/L / Lunge with KB R/L
4- Side Planks / TGU R/L

Warm Up: 10 reps/ 4 sets
Air Squats / Single-Leg Deadlifts / Halos

Workout: 25 sec work/ 20 sec rest/ 3 Rounds of each group

Double Kettlebells

1- Swings / Deadlifts

2- Cleans / Back Rows

3- Push Ups on Kettlebell Handles / Push Presses

4- Kettlebell Sit Ups / Pikes

Workout #2: Complete the combinations without putting the bells down! Rest only between sets.

Double Kettlebells

Combo #1: 5- Swings/ 5-Snatches/ 5- Front Squats for 3 sets

Combo #2: 5- Cleans / 5- Presses / 5- Front Squats for 3 sets

Stacked Workout #1:
Swing: 30sec
Rest: 30sec
Swing: 30sec -Goblet Squat: 30sec
Rest: 30sec
Swing: 30sec – Goblet Squat: 30sec – Deadlift: 30sec
Rest: 30sec
Swing: 30sec – Goblet Squat: 30sec – Deadlift: 30sec – Clean: (right) 30 sec- Clean: (left) 30sec
Rest: 1 minute
Swing: 30sec – Goblet Squat: 30sec – Deadlift: 30 sec – Clean: (right) 30 sec- Clean: (left) 30sec. Press (right) 30sec – Press (left) 30sec

Stacked Workout #2: Repeat the same work & rest times as Workout #1
Swing
Rest
Swing / Air Squat
Rest
Swing / Air Squats / Snatch (right) / Snatch (left)
Rest
Swing / Air Squats / Snatch (right) / Snatch (left) / Push Up
Rest: 1 minute
Swing / Air Squats / Snatch (right) / Snatch (left) / Push Up / Push Press (right) / Push Press (left)

Warm Up:
Walking Lunges / Oly Rings- Body Rows -10
Windmills 5R/5L / Halos 5R/5L = 3 sets

Workout: 25 sec work / 20 sec rest / 3 sets of each group

*Double Kettlebells

1-Swings / Thrusters

2- Isolated Lunges / Front Squats

3- Alternating Presses / Cleans

4- Chest Presses / Push Ups on KB handles

5- Sit ups with double kb’s / TGU (partial) R/L

Warm Up: 10 reps/ 3 sets

PVC -OH Squats / KB Deadlifts

Workout #1: 15 sec work / 15 sec rest / 4 sets

Swings- switch between light/ medium/ heavy kettlebells between each 15 sec of rest.

Workout #2: 25 sec work/ 20 sec rest/ 3 sets of each group

1- Dead Clean with Front Squat/ Mountain Climbers

2- Triple Crush/ Snatch R/L

3- Push Ups / Push Press R/L

4- Planks / KB Sit-Ups/ Pikes

Just a friendly reminder that your creative and slightly evil Kettlebell Instructor will be on a short vacation to LAS VEGAS!!!! CrossFit ATP will have Open Gym hours so feel free to swing, press, snatch and squat your little hearts out. Classes will be back on schedule next week.

Train hard and train smart- Christine

Warm Up: 10 reps / 3 sets
Halos / Single-Leg Deadlifts / Air Squats

Workout #1:

Snatch Test: 100 reps/ complete in 4:30 / unlimited transfers / choose a challenging kb  weight

Workout #2: 25 sec work / 20 sec rest / 3 sets of each group

1- Swing/ Jump Squats

2- Kettlebell Pushups / Clean & Press R/L

3- Goblet Squats / Mountain Climbers

4- Burpees / Thruster R/L

5- KB Sit ups / Pikes

Warm Up: 10 reps/ 4 sets
Hindu Squats / Mountain Climbers / Hot Potatoes

Workout: 25 sec work / 20 sec rest / 3 sets of each group

Double Kettlebells

1- Swing / Push Presses

2- Dead Cleans / Front Squats

3- Snatch / Trunk Rotion – Alternating  Presses R/L

4- KB Sit Ups / Side Planks R/L

Warm Up: 10 reps/ 3 sets

Air Squats / Hanging Knee to Elbows / KB Deadlifts

Workout: 30 sec work / 20 sec rest /3 sets of each group

1- Swing / Goblet Squat

2- Triple Crush / Single Leg- Press R/L

3- KB Burpee / Snatch R/L

4- Clean R/L / Press R/L

5- Deck Squats with light KB / V Sit Ups

Eric Andrews from CrossFit Delray

Warm Up: 10 reps / 2 Sets

PVC- OH Squats / PVC- Shoulder Pass Throughs / PVC- OH Lunges / KB- Halos

Work Out: 20 sec work/ 15 sec rest/ 4 sets of each group

Double Kettlebells!!

1- Swings / Front Squats

2- Cleans / Alternating Presses

3- Back Rows / Isolated Lunges with Press R/L

4- Thrusters / Chest Presses

5- Planks / KB Situps