MONDAY 190318

On a 15:00 Running Clock (5 Rounds Each Station)

Minute One, Assault Bike (12 / 7 Calories)
Minute Two: Kettlebell Swing, 15 Repetitions (53lb. / 35lb.)
Minute Three: Weighted Box Step-up, 12 Repetitions (See note below)

Note: On the Box Step-up, men use 24 inch box and women 20. Men’s weight is two 35lb. Kettlebells, held in hand “Farmers Carry” style. Women’s weight is two 25lb. Kettlebells. Ensure each “working leg” extends fully on and off the box. This workout packs a punch, and is also a great grip strengthening session. Athletes can pick their start-station, but must honor the order of rotation. 

Laurence shows how it’s done on the Rope Climb!


Krav Maga Schedule This Week

Tuesday: Krav Maga (Official KIDA and Bow In – 5:30PM – 6:15PM – All Levels)

Wednesday: Krav Maga (5:30PM – 6:15PM – Advanced and Law Enforcement Only)

Thursday: Krav Maga (5:30PM – 6:15PM – All Levels)


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