16. März 2023
Mrz
16
+
B) 2 Sets:
5/side Lunge T-Spine Rotations
5/side Plank Shoulder taps w/ pause at shoulder
10 Hollow Body Rocks
Half the class starts w/ A. the other w/ B
Every minute for 16 minutes (4 rounds):
Minute 1
Kettlebell Suitcase + Kettlebell Front Rack Carry 15 m. @ 2×24/16 kg
Minute 2
Kettlebell Front Rack + Kettlebell Waiters Carry 15 m. @ 2×24/16 kg
Minute 3
Kettlebell Suitcase + Kettlebell Waiters Carry 15 m. @ 2×24/16 kg
Minute 4
Rest
-If you don’t have enough KBs use a 22,5/15 DB
-Each minute of this EMOM will have 2 variations of a carry with KBs.
-Ensure that the front rack carry has knuckles touching and KB Handles under the chin.
-Recommended weight is 24/16kg per hand.
-Substitute for DBs as needed.
-If equipment is limited perform a 7,5 m. per side of each carry as a single arm variety.
Every minute for 16 minutes (4 rounds):
Minute 1
Kettlebell Suitcase + Kettlebell Front Rack Carry 15 m. @ 2×24/16 kg
Minute 2
Kettlebell Front Rack + Kettlebell Waiters Carry 15 m. @ 2×24/16 kg
Minute 3
Kettlebell Suitcase + Kettlebell Waiters Carry 15 m. @ 2×24/16 kg
Minute 4
Rest
-If you don’t have enough KBs use a 22,5/15DB
-Each minute of this EMOM will have 2 variations of a carry with KBs.
-Ensure that the front rack carry has knuckles touching and KB Handles under the chin.
-Recommended weight is 24/16kg per hand.
-Substitute for DBs as needed.
-If equipment is limited perform a 7,5 m. per side of each carry as a single arm variety.
Half of the class starts w/ 16/12 cal on the bike, the other half starts w/ 20/15 cals on the rower. Switch at the 10 min. mark.
Every minute for 16 minutes (4 rounds):
Minute 1
Kettlebell Suitcase + Kettlebell Front Rack Carry 15 m. @ 2×24/16 kg
Minute 2
Kettlebell Front Rack + Kettlebell Waiters Carry 15 m.@ 2×24/16 kg
Minute 3
Kettlebell Suitcase + Kettlebell Waiters Carry 15 m. @ 2×24/16 kg
Minute 4
Rest
-If you don’t have enough KBs use a 22,5/15 DB
-Each minute of this EMOM will have 2 variations of a carry with KBs.
-Ensure that the front rack carry has knuckles touching and KB Handles under the chin.
-Recommended weight is 24/16kg per hand.
-Substitute for DBs as needed.
-If equipment is limited perform a 7,5 m. per side of each carry as a single arm variety.