Overhead Press
60%x5, 70%x5, 80%x5+

10 pull ups
10/10 one arm jerks
15/15 snatch
20/20 mountain climbers

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

_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!

_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

_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

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

_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

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

_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

_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