Weeks Workouts March 27th – 31st

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Kettlebell Fitness

Weeks Workouts March 27th – 31st


International Bench Press Day!

20 minutes, Wendler Cycle Week 1: (3×5)

5 reps x 65%

5 reps x 75%

5+ reps x 85% (Max reps at this weight)

– Then –

For time:
30 wall-ball shots (M: 20; W: 14)
Run 1 mile
30 wall-ball shots (M: 20; W: 14)

*20min time cap


5 rounds for time of:
12 left-arm kettlebell snatches, 1.5 pood
12 right-arm kettlebell snatches, 1.5 pood
15-ft. rope climbs, 3 ascents
250-m row
Rest 3 minutes


Hero Workout: “Johnson”

Complete as many rounds in 20 minutes as you can of:
245-lb. deadlifts, 9 reps
8 muscle-ups
155-lb. squat cleans, 9 reps


Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

***The 4:15pm class will be an outdoor workout in front of the gym. We will be hosting the Marine Corp reruits and doing a team workout. Regardless of the weather, this session will be outside! Dress accordingly to the elements, this will be a blast!


10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups, place a dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

If we don’t have a strict pull-up yet then you will do:

10 rounds for time of:
3 banded pull-ups
5 jumping pullup
7 banded lat-pullups