kettlebell

'the' F$#@ You Friday workout

'the' F$#@ You Friday workout

Will & Determination are the only 2 things that can get you through this workout......

The Kettlebell Deadlift; 3 variations

How to do a Kettlebell Deadlift The kettlebell deadlift. A great way to get the benefits of posterior chain work with out needing a large weight load. The design of the kettlebell also allows for a more center oriented weight location. Reducing the risk of lower back injury.

'The" F$#@ You Friday Workout

'The" F$#@ You Friday Workout

Warm weather means outdoor workouts & training.  Today's #FYF is a solid Metabolic Conditioning workout......

'The' F$#@ You Friday Workout

'The' F$#@ You Friday Workout

Grab a Heavy Kettlebell and.......

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

*****

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!

*******

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

 

Treadmill Tuesday Tempo & Row

Today's Treadmill Workout breaks up the Tempo with one of the absolute best exercises on the planet.  The Renegade Row!  It packs in rotation core and pull motion and works the T-Spine area.

1 Mile Warm Up to Z2

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Main Set x 5:

3 Min at 2% incline at Tempo or Z3

Renegade Rows x 10/10

****You can use Dumbbells or Kettlebells

1 Min Walk for Recovery

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1 Mile Z2 to Cool Down

 

Feel free to play around with this workout by increasing Time, Pace or Incline.

 

 

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