5 x 4 minutes rounds of:

• Dot Drills..various variations.
• Power Step-ups 30 Sec R/ 30 Sec L
• Plank- Fast Hands
• Kettlebell Swings

Rest.

Go home and shovel more snow.

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I hope everyone had a great time in the snow!

4 rounds of...

• 6 1-arm Kettlebell Deadlifts- 3R/3L ( this means heavy)
• 12 Lateral Lunges-6R/6L
• 12 In & Out

Rest!

• 6 Pull-ups
• 12 DB See-Saw Presses- 6R/6L
• 12 Band Snap-downs
• 12 T-stability push-ups- 6R/6L

4 Rounds.

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So far we’re scheduled for regular classes on Saturday morning.  Be prepared.  If it does snow, even if it’s just a little, please be sure to bring a second pair of sneakers to wear during your workout.

Sally suggested interval shoveling, but I guess we’ll let you do that at home on your own.

Saturday’s Workout

1A) Kettlebell Swings (any variety)

1B) Kettlebell Upper Cuts

1C) Snatches (Dumbbell or Kettlebell)

1D) Medicine Ball Tosses

1E) Jumping Split Squats

60 seconds at each exercise, 15 seconds rest between exercises, 4 total rounds.

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• 1A) Pull-up – 6 x 5
• 1B) DB Overhead Press- 6 x 5 (this means 2 heavy dumbbells.)
• 1C) Ring Row – 6 x 10
• 1D) Push-up – 6 x 10

Then…

• 2A) Stability Ball Leg Curl 3 x 12
• 2B) Bootstrappers – 3 x 12
• 2C) Hip Flexor Stretch- 6 x 20 seconds per side

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Yep, Burpee Cone Jumps.

• Agility Ladder
• Burpee Cone Jumps
• Split-Squat Rows
• Resisted Running (in place…much harder than it sounds)

4 Rounds. 1 Minute @ each exercise.

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• 1A) Pull-up-10,8,6,4,2
• 1B) Ring Push-up-10,8,6,4,2
• 2A) Stability Ball Leg Curl- 5 x 12
• 2B) Single Leg Reaches- 5 x 12R/12L
• 3A) Sit-ups- 3 x 20
• 3B) Plank Reaches- 3 x 20

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