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              2/14/12 Workout 02/13/2012
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              Overhead Press
              60%x5, 70%x5, 80%x5+

              10 pull ups
              10/10 one arm jerks
              15/15 snatch
              20/20 mountain climbers
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              2/13/12 Workout 02/12/2012
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              Overhead Press
              60%x5, 70%x5, 80%x5

              30 right 30 left 30 rest - 5 times through - if you can hit 12+ reps in the set then go to a heavier kettlebell

              1 arm push press
              Rack tactical lunge
              Windmill
              1 arm swing
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              Saturday Superbowl Workout Challenge 02/04/2012
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              _Today was an awesome Pre-Superbowl challenge.  We broke up into two teams of 5, since most of us there are Patriots fans we didn't do team names. 

              Here's the workout:

              Offense (as many reps as possible while the defense is doing their thing)
              Q1 - Thrusters two 16's/8's
              Q2 - KB Swing one 16/12
              Q3 - Ground to overhead two 16's/8's
              Q4 - Broad jump burpees

              while the offense is trying to score....

              Defense will be performing 3 rounds of 5 pullups, 10 push ups, 15 squats, in order to stop the offense. As soon as every member of the Defense finishes their 3 rounds, the offense must stop.

              Time of play: there will be 4 quarters. Each quarter consisting of each team getting a turn at defense in order to keep the offense from scoring too many points.

              We kept score by simply counting every rep that the offense did. There was no break between offense and defense.  We had a 2 minute break between quarters. 

              Team 1: Forrest, Lisa, Jen, Hunter, Dan - Score: 735 total points
              Team 2: Beth, Molly, Cheryl, Joe, Dana - Score 841 total points

              Not only was today a great workout but it also reminded me of how much fun, even though the training session is hard, it is to workout with a group of people trying get better!  The Granite State Kettlebells family is awesome!  Thank you for being part of it.

              See you next week in the gym!
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              2/3/12 Workout 02/02/2012
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              _Remember the SUPERBOWL SATURDAY TEAM WORKOUT!  7:45 AM Bring your favorite team's jersey for workout!  Be there to crush it!

              Pull ups
              40%x5, 50%x5, 60%x5

              Three 7 minute AMRAP

              #1
              10 Ring pull ups
              10 Suitcase lunge walks

              #2
              10 2 hand push press
              10 Ab wheel roll out

              #3
              10 Sandbag high pull
              10 Sandbag hang clean

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              2/2/12 Workout 02/01/2012
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              _Squats
              40%x5, 50%x5, 60%x5

              Perform each exercise for 1 minute, at the end of the minute move to the next exercise and begin immediately.  After all 5 exercises are complete rest for 1 minute.  3 time through.

              Low Rows
              Plank
              Overhead swings
              Side to side push ups
              Jump squats

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              2/1/12 Workout 01/31/2012
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              Squats
              40%x5, 50%x5, 60%x5 

              20 minutes of

              20/20 Snatch
              20 Suspended push ups
              20 Sandbag bent rows
              20 Knee rock backs

              Optional - 1 arm push press/push jerk test

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              1/31/12 Workout 01/30/2012
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              _Press
              3x5
              40%, 50%, 60%

              As Quick as Possible

              21-15-9
              2 hand clean+front squat
              Sit ups

              100 single unders or 75 double unders

              21-15-9
              Rotating sandbag high pulls
              Pull ups

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              1/30/12 Workout 01/29/2012
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              2 hand overhead press
              40%x5, 50%x5, 60%x5

              30s/30s/30s
              2 hand push press
              Front squat

              Pull ups
              Mountain climbers

              Wall ball
              Slam ball
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              1/27/12 Workout 01/26/2012
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              _Dead lift
              70%x5, 80%x3, 90%x1

              As Quickly As Possible

              100 H2H swings
              30/30 clean + press/push press/jerk
              30/30 snatch
              25/25 stagger stance rack squat
              25/25 low rows
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              1/26/12 Workout 01/25/2012
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              _Pull ups
              70%x5, 80%x3, 90%x1

              Couplet Intervals - 20 seconds of work followed by 10 seconds of rest 8x
              1 arm push press right
              1 arm push press left

              Overhead swings
              Plank hold

              Stagger stance sandbag cleans right
              Stagger stance sandbag cleans left

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