Heavy Circuit work

Heavy Circuit work

Workout Date:

12/22/2017

QIC:

Bluegrass

PAX:

Etch-A-Sketch, WonTon, Bluegrass (QIC)

The Thang:

3 PAX for various distances and paces on the pre-run, Etch a Sketch was killing it though!

One Minute warning given
Disclaimer given
Conditions: Cool and dry, but still water in the ground.

Some friends of mine at work have been begging me to get into crossfit so recently I have been working with them at the gym and picking up a few of the crossfit type movements. I decided to switch up some of the equipment and added in a jump rope for the Q this morning. We still had plenty of weight to toss around especially for three PAXs as we were able to use the KBs as pairs making some of the exercises killer. As usual going through the sets WonTon was strong as an Ox and made the 70 pounder look like a little pink 10 pound KB that Onecall has in his home gym. Etch a Sketch also kept to his normal routine of blasting out a million reps at every station even after pre-running several miles. All in all it was a solid set and really hit on both the strength and cardio aspects.
We still need to work on the number of PAXs getting out to SouthernBells, we always have a solid 3-4 PAX but we need to work on the rest of the Republic and Riviera guys. We had a couple of FNGs or Kotters that showed up for it but never returned as it made them extremely sore so we may have to stick to getting them through the bootcamps several weeks before coming to KBs if they aren’t use to working out. For the new year there will be a little surprise added to the AO, come check it out if you haven’t been. Better yet come check out both BeachBells and SouthernBells all at once at the Convergence at BombSquad on January 5th!!! See you in the gloom.

For this week we had the following equipment:
Kettlebells: 40lb(Pair), 40lb(Pair), 50lb(Pair), 70lb, (soon to join 80lb KB)
Dumbbells: 20lb (Pair)
Barbell loaded with 205lbs
Massive Tire and 20lb Sledge
Jump Rope

For the circuit the kettlebells were lined up in descending order by weight with the 20lb dumbbells between the two 40lb KB pairs and also between the 50lb pair and 70lb KB.

Circuit One
Kbell-Swings
Dumbell-One arm Snatch
Jump Rope-AMRAP

Circuit Two
Kbell-Use all as singles alternate between Curls and Tricep extensions
Dumbbell-One arm snatch
Barbell-deadlift
Jump Rope-AMRAP

Circuit Three
Kbell-Use all KBs as singles and alternate between Bent Over Rows and Shoulder presses
Dumbbell-One arm snatch
Jump Rope-AMRAP
Tire-beat with sledge

Circuit Four
Kbell-Use all KBs as singles and alternate between Bent Over Rows and Shoulder presses
Dumbbell-One arm snatch
Jump Rope-AMRAP
Tire-beat with sledge

Circuit Five
Kbell-Use all KBs as singles do Hip Hinge (One leg stiff leg dead lift), do goblet squat with 70lb KB.
Dumbbell-One arm snatch
Barbell-deadlift
Tire-Farmer walk (Crowd pleaser as the water sloshed and soaked everyone’s shoes)

Circuit Six
Kbell-Use KBs as pairs, Sumo Squat, 70lb goblet squat
Dumbbell-One arm snatch
Tire-Flip
Tire-Flip
Jump rope-AMRAP

Circuit Seven
Kbell-Swings
Dumbell-One arm Snatch
Jump Rope-AMRAP
Tire-Flip

NOR
COR

Devotional: Remember the reason for the season.
Prayer Request: Etch A Skecth has two co workers that have lost their homes or been displaced by fire/busted pipes, WonTons father, Grasspatch, Runoff, Redtape, all those traveling.

Announcements: SouthernBells closed next week, remember convergence at BombSquad on January 5th, lots of weights, lots of muscle, you don’t want to miss it. Football and Ultimate Frisbee tomorrow check it out if possible.

Prayed for the group.

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