November

It’s a new month and that means new challenges, maybe new equipment, and maybe some new motivation.

Warm up:
Three rounds, not for time:
5 pull ups
10 push ups
15 squats

Mobility:
Pain ball on the IT band

One rep max Barbell Row

Then:
As a group, learn and practice the Russian KB swing. Although this seems an easy movement, we have many pieces of the swing that are being done incorrectly. As we learn to drive the movement from our hams and glutes and keep our weight in our heels, we create more power and efficiency. One of the side effects of swinging the kettlebell correctly is better Olympic lifting movements. We are also building speed strength and strength endurance, two key parts of being strong. REMEMBER. THE KETTLEBELL SWING IS NOT AN ARM EXERCISE! IT IS A LOWER BODY EXERCISE.

NOVEMBER CHALLENGE

Benchmark Saturday’s. Come in on a Saturday at 9am and complete some of the benchmark workouts you want to complete that you haven’t done yet. Get in on two of the four Saturday’s and earn a reward. Who amongst you will step up and complete the challenge? We will see…