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F$#@ You Friday

Today's FYF is all about smooth form and deliberate movements with the Kettlebells. On the other hand....the row is for time and the goal is to execute the second round of rowing faster then the first. (Don't sandbag round #1!!!)

 

Row 1000m for time

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Kettlebell Swings x 25 (use 1 KB)

Windmill x 10/10 (1 KB pressed & 1 KB in the down hand)

Renegade Rows x 10/10

Deck Squat x 10 (use 1 KB)

Sit up to shoulder press x 10

Turkish Get Up (TGU) x 3/3

Kettlebell Swing x 25

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Row 1000m for time (Faster then the first!)

 

Interested in having Me as your Online Coach? I accept a couple New athletes per month. To submit an application simply email me at

results@nolimitshammerharder.com

with the subject title: Coaching Questions and I will get back to you ASAP!

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We would greatly appreciate it if You would SHARE this workout on Social Media with all your Training Buddies! The SHARE button is at the bottom of this page.

Cheers and Have great weekend, WES

 

F$#@ You Friday Workout #12

Not sure if I can fit a Row Machine into a stocking for you. Best I can do is drop the #FYF here on the Blog for you....Enjoy! Row Machine and a Sandbag(SB) is all you need. The heart of a Spartan would help too!

Warm Up with some light cardio for 10 Minutes and throw in some dynamic stretching

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25 Minutes (get it...25!):

Row 2 Minutes....Heavy, Slow & Steady

Alternating Swinging SB reverse lunges 5/5....bag swings on the side of the "up" leg

SB Upright Rows x 10

SB Burpee x 5

Plank for a 30 Count

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Cool down with some stretching

Interested in having Me as your Online Coach? I accept a couple New athletes per month. To submit an application simply email me at

results@nolimitshammerharder.com

with the subject title: Coaching Questions and I will get back to you ASAP!

We would greatly appreciate it if You would SHARE this workout on Social Media with all your Training Buddies! The SHARE button is at the bottom of this page.

Cheers and Have great weekend, WES