Warm-Up | Performance & Fitness

Two sets of:
Assault Bike x 60 seconds
Kettlebell Passive Squat x 30 seconds (Hold a kettlebell in the bottom of your squat and shift your weight from side to side to open up the hips)

Followed by…

Two sets of:
Kettlebell Mountain Climber x 10 reps
Kettlebell Goblet Squat x 3 reps @ 32X1

“The Eagle”
Eight rounds for max load of:
8 Kettlebell Front Squats
20-Meter Kettlebell Farmer’s Carry

This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry.

Compare results to June 1, 2023.

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work

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Mike Slagle
Mike Slagle
September 7, 2023 6:05 pm

Yesterdays work

Bench press up to 215

I ran 4 miles afterwards and did 50 pushups.

Anika Tipton
Anika Tipton
September 7, 2023 1:14 pm

A. 4:03- done with 15# dbs to make sure I could hold on the whole time- could’ve def done more, will try 25s next time.
B. Done w/ 35# dbs on both

September 7, 2023 11:15 am

5@50 db quick switch 3@35 db

September 7, 2023 7:43 am

The Eagle – 5:20

September 7, 2023 7:44 am
Reply to  Bthom

35lb KB

Gabriel Oropollo
Gabriel Oropollo
September 7, 2023 3:19 am

A. Did not read no drop rule til after first drop…
3 rds @35 rest 10 to 20 secs like an idiot the
5 rds @35 total was 4:37 with the rest included

B. 55lb

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