<![CDATA[Granite State Kettlebells Rock Solid Fitness - Today's Workout]]>Sat, 26 May 2012 10:00:18 -0800Weebly<![CDATA[Team Workout 5/26/12]]>Sat, 26 May 2012 09:44:10 -0800http://www.gskbs.com/1/post/2012/05/team-workout-52612.html
Hurricane 'Cheryl'!
One partner works while the other partner rests

3 rounds
Run 2 laps (about 55 meters per lap)

12 Thrusters (20k/12k)
6/6 1 arm kettlebell high pulls

3 rounds
Run 2 laps (about 55 meters per lap)
12 Jump squats
15 Push ups

3 rounds
Run 2 laps (about 55 meters per lap)
7/7 Lunge jumps
12 Overhead swings

This one was pretty tough.  Everyone worked hard and didn't give up.  We had 3 teams of 2 people today.  Mike G and Todd (aka Dave), Beth and Cheryl, then Joe and Tyler.  Joe and Tyler won with a time of 23:07, then came Mike G and Todd at 23:58 and Beth and Cheryl finished kicking butt at 27:17.  Great job everyone!
]]><![CDATA[5/25/12 Workout]]>Thu, 24 May 2012 19:15:30 -0800http://www.gskbs.com/1/post/2012/05/52512-workout.htmlWeighted Pull ups
70%x3, 80%x3, 90%x3+

3 - 7 min AMRAP's
#1
7/7 rotating sandbag high pull
7 suspended push ups

#2
7 Burpees
7 Double KB bent row

#3
7 Double KB Dead cleans
7 Double KB Push press

]]><![CDATA[5/24/12 Workout]]>Wed, 23 May 2012 19:36:04 -0800http://www.gskbs.com/1/post/2012/05/52412-workout.htmlSquats
70%x3, 80%x3, 90%x3+

3 minute Pull up challenge

4 rounds of:
15 Lunge steps
15 Overhead swings
15 Tuck ups
15 Push ups


]]><![CDATA[5/23/12 Workout]]>Tue, 22 May 2012 19:04:22 -0800http://www.gskbs.com/1/post/2012/05/52312-workout.htmlSquats
70%x3, 80%x3, 90%x3+

Intervals
30 on 15 off 6x

Zercher lunge steps
Gorilla cleans
Sit ups
KB Push ups
]]><![CDATA[May 21st, 2012]]>Mon, 21 May 2012 18:07:18 -0800http://www.gskbs.com/1/post/2012/05/may-21st-2012.htmlPress 65%x3, 75%x3, 85%x3+

3 Little Quickies

30 pull ups/low rows
30 rotating sit ups
30 squats

Rest

21-15-9
Suitcase DL
2 hand overhead press

Rest

30/30 Sandbag shouldering

]]><![CDATA[5/21/12 Workout]]>Sun, 20 May 2012 19:36:26 -0800http://www.gskbs.com/1/post/2012/05/52112-workout.htmlOverhead Press
70%x3, 80%x3, 90%x3+

50 on 10 off

2 hand push press
Box jumps
Wall ball shots
Sandbag Deadlift High Pull
Sit ups

]]><![CDATA[5/18/12 Workout]]>Thu, 17 May 2012 18:16:38 -0800http://www.gskbs.com/1/post/2012/05/51812-workout.htmlSquat
65%x5, 75%x5, 85%x5+

20 minutes of

15 Hand suspended push ups
15 Tactical lunge with pass
15 Ab mat sit ups
15 Low row
7/7 Rotating kettlebell clean

]]><![CDATA[5/17/12 Workout]]>Wed, 16 May 2012 18:52:53 -0800http://www.gskbs.com/1/post/2012/05/51712-workout.htmlSaturday workout will be at Benjamin Franklin School.  There's an event there on Saturday so we won't be able to park in their parking lot.

Dead lift
60%x5, 70%x5, 80%x5+

Circuit
30 on 15 off 4x

Pull up
1 Arm Push press (6/6 if you make it go up a weight)
Russian twist
Jump squats
Sandbag high pulls

For those of you that still need to do the benchmark workout, assuming the weather is OK that is what you'll do.

]]><![CDATA[Possible change to the workout today]]>Wed, 16 May 2012 03:53:30 -0800http://www.gskbs.com/1/post/2012/05/possible-change-to-the-workout-today.htmlIf the weather holds up we'll be heading outside today so bring some running shoes!
]]><![CDATA[5/16/12 Workout]]>Tue, 15 May 2012 18:35:51 -0800http://www.gskbs.com/1/post/2012/05/51612-workout.htmlPull ups
65%x5, 75%x5, 85%x5+

20 seconds of work followed by 10 seconds of rest for each couplet - 8x for each skill

2 hand overhead press
2 hand front squat

Pull ups
Plank

Clean & lunge
Rotating dead snatch

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