Changing it up

Changing it up

Workout Date:

01/19/2018

QIC:

Bluegrass

PAX:

Grass Patch, Etch a Sketch, WonTon, Bluegrass (QIC)

The Thang:

Conditions: Too Cold!

Etch a Sketch and YHC for 2.7 Mile pre-run.

One Minute Warning

Explanation of new exercises

Time

Equipment-All kettlebells (2-30s, 4-40s, 2 50s, 70, 80) and one barbell loaded at 95lbs (seems light, I know, but just continue reading).
We have been having great workouts at SouthernBells and everyone has stepped up to lead over the last couple of months, but it was back to me on Q for today and I wanted to bring a little something different then what we had been doing. The previous workouts at SouthernBells have been a high intensity Isolation and fast moving circuit so this morning I informed the group that we would be changing our movements to complex compound movements and sustainably increase the interval at each station. Rather than or normal 30 seconds on and 5 seconds off I set the timer for 1 minute and 45 seconds on and 15 seconds off. I put together some nice laminated sheets with exercise names/explanations on them (this means you will see them again) to make things a little easier to get going and went over those and them it was time to get started.

Circuit 1-Warm Up
KB Swings all the way down at 30 seconds on 5 seconds off

Circuit 2
30s-(Double) Merkin to Clean to deep Squat to Press
40-(Single) Clean to Side Lunge to Press, to neutral position, switch arms and repeat
40-(Single) AMRAP Curls then Tricep extensions repeat if needed until time
40-(Single) Goblet Knee to Knee, start in Goblet Air Chair position, drop one knee, drop other knee (Both Knees on Ground) Bring one Knee back up, Bring other Knee back up to finish in Goblet Air Chair position, AMRAP until time. Crowd Pleaser for sure!!!!!
40-(Single) AMRAP Curls then Tricep extensions repeat if needed until time
50-(Single) Figure 8s
50-(Single) AMRAP Curls then Tricep extensions repeat if needed until time
70-(Single) Merkin to Bent Over Row to Curl
80-(Single) Dead Lift to Goblet Squat to Press
BarBell-(95lbs) Bear Complex, Clean to Front Squat to Press to Back Squat to Press

Circuit 3
Everyone grab a 40lb KB and I set the time for 1 minute 45 seconds, we preformed forward alternating lunges with KBs overhead. We then switched to reverse lunges with KBs over head.

Circuit 4
PAX Choice, time was running out so each PAX picked their favorite (Most hated) Exercise from the sheets.
40-(Single) Goblet Knee to Knee
50-(Single) Figure 8s
70-(Single) Merkin to Bent Over Row to Curl
BarBell-(95lbs) Bear Complex, Clean to Front Squat to Press to Back Squat to Press

TIME!
Name o Rama
Announcements
Prayer request
Devotion-Challenge yourself in all three Fs
Prayed for the Group

Solid work by everyone this morning! We talked briefly about the difference from this style workout and the Iso workout and the group seemed to really enjoy this one, look for a return soon! We still need help getting the Conway guys out to this AO as we are having a steady 4-5 PAX but not many PAX coming to try out KBs. Get the word out and if you haven’t tried it you really don’t know what you are missing.
AYE!

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