<![CDATA[Granite State Kettlebells Rock Solid Fitness - Today's Workout]]>Wed, 22 May 2013 06:50:35 -0800Weebly<![CDATA[5/22/13 Wednesday Kettlebell Endurance]]>Wed, 22 May 2013 02:27:49 GMThttp://www.gskbs.com/1/post/2013/05/52213-wednesday-kettlebell-endurance.html
While I like the concept "Strong is the new skinny" it seems to have played out in the wrong direction.
Read this Blog Post from "Fit and Feminist" to find out why.

3 minutes per hand - goal is to keep the kettlebell off the ground, either in the lockout position or the rack position for 6 minutes - 2 minutes rest between skills
  • Snatch
  • Clean + Jerk or push press
  • Snatch + drop lunge
  • Clean + squat thrust (the KB has to touch the ground on this one!)
]]><![CDATA[5/21/13 Tuesday Strenth Couplets]]>Tue, 21 May 2013 03:42:46 GMThttp://www.gskbs.com/1/post/2013/05/52113-tuesday-strenth-couplets.html
4x through each

6/6 1 arm floor press
4 Double KB clean + squats

4 Barbell bent rows
5/5 1 leg sandbag good morning

5 Windmills Right
5 Windmills Left
]]><![CDATA[5/20/13 Monday Conditioning Circuit]]>Mon, 20 May 2013 00:53:49 GMThttp://www.gskbs.com/1/post/2013/05/52013-monday-conditioning-circuit.html
6 rounds, 20 seconds of work, 20 seconds rest
  • Side to side push ups
  • Sandbag high pulls
  • Broad jumps
  • Overhead swings
  • Supine opposite knees to elbows
]]><![CDATA[Partner Circuit]]>Sat, 18 May 2013 02:32:15 GMThttp://www.gskbs.com/1/post/2013/05/partner-circuit.html
One person works for 30, one person rests 30, move to the next station after you've both done the station you're on.  Keep track of how many reps you do after each exercise.
  • Double KB push press
  • Ab Wheel roll out
  • Box jump
  • Body Rows
  • Squat thrust
]]><![CDATA[5/17/13 Challenge]]>Fri, 17 May 2013 02:53:32 GMThttp://www.gskbs.com/1/post/2013/05/51713-challenge.html
It's time for our Mid Month Challenge!

20 minute AMRAP

5/5 Snatch
5/5 Goblet lunge steps
10 H2H swings
10/10 Mountain climbers
]]><![CDATA[5/16/13 Thursday Conditioning]]>Thu, 16 May 2013 02:51:10 GMThttp://www.gskbs.com/1/post/2013/05/51613-thursday-conditioning.html
30s each side, 6 rounds
  • Cleans
  • Lunge press
  • Swings release
  • Push ups
]]><![CDATA[5/15/13 Strength Wednesday]]>Wed, 15 May 2013 02:30:38 GMThttp://www.gskbs.com/1/post/2013/05/51513-strength-wednesday.html
4 sets of each:
  • 4-2 hand floor press
  • 7/7-1 arm bent rows
  • 4-Back squat
  • 5/5-Single leg dead lift
  • 10-Tuck ups
]]><![CDATA[5/14/13 Two Minute Tuesday]]>Tue, 14 May 2013 02:37:25 GMThttp://www.gskbs.com/1/post/2013/05/51413-two-minute-tuesday.html
Two Minute Drills - 10x

5 Burpees
5/5 Snatch
15/15 Mountain climbers
20 Swings
]]><![CDATA[5/13/13 Monday Strength]]>Mon, 13 May 2013 01:45:49 GMThttp://www.gskbs.com/1/post/2013/05/51313-monday-strength.html
4 Rounds of each couplet

5 Pull ups
5/5 Single leg squats

5/5 1 arm press
4 Trap bar dead lift

8 Ab wheel roll outs
10 slow sit ups
]]><![CDATA[5/10/13 Friday Conditioning Circuit]]>Fri, 10 May 2013 02:53:37 GMThttp://www.gskbs.com/1/post/2013/05/may-09th-2013.html
40 on 20 off - 5x

Battling ropes
Overhead swings
Squat thrust
Sledge hammer
Jump rope
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