renegade row

'the' F$#@ Friday Workout

'the' F$#@ Friday Workout

No commentary, let's just Get Some....

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

 

F$#@ You Friday

It's the first #FYF of 2017. All you need today is a pair of Kettlebells and a Stairmaster. Double cardio blast, core and rotational function....F$#@ Yeah!!

Depending on your current level of fitness you can do either 3,4 or 5 sets of the following:

5 Minutes Stairmaster

Single Arm Kettlebell Swing to Air Row x 10/10*

5 Minutes Stairmaster

Kettlebell Renegade Row x 10/10

 

*This is performed as a single arm KB swing, when the KB is just above the horizon line pull it back towards your shoulder as if you were executing a high row. Push the KB away from your body to initiate the next set up.

 

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