Lots of fun in the car port of pain today - keeping out of the rain and getting a whole lot of work done...
Choose a moderate to heavy kettlebell (everyone had several to choose from, and made weight adjustments as necessary during the workout), and if possible, at least a 20lb sandbag. We used the nice little handmade ones I have - they're triple stitched and made to be abused. Which they were. Some of the participants seemed to enjoy throwing them on the ground for some reason. Hmmmm.
Start with your joint mobility warm up, and 20-40 two hand swings or a short jog.
Then its time for.... a little bit of stacking workout fun:
- 20 kettlebell swings
- 5 kettlebell goblet squats
- 5 kettlebell front squats, kettlebell in right hand rack position
- 5 kettlebell front squats, kettlebell in left hand rack position
Rest as needed
- 20 kettlebell swings
- 5 kettlebell goblet squats
- 5 kettlebell front squats, kettlebell in right hand rack position
- 5 kettlebell front squats, kettlebell in left hand rack position
- 10 sandbag burpees*
Rest as needed
- 20 kettlebell swings
- 5 kettlebell goblet squats
- 5 kettlebell front squats, kettlebell in right hand rack position
- 5 kettlebell front squats, kettlebell in left hand rack position
- 10 sandbag burpees*
- 10 alternating walking lunges, sandbag on right shoulder
- 10 alternating walking lunges, sandbag on left shoulder
Rest as needed
- 20 kettlebell swings
- 5 kettlebell goblet squats
- 5 kettlebell front squats, kettlebell in right hand rack position
- 5 kettlebell front squats, kettlebell in left hand rack position
- 10 sandbag burpees*
- 10 alternating walking lunges, sandbag on right shoulder
- 10 alternating walking lunges, sandbag on left shoulder
- 5 times 1 leg deadlift, kettlebell in right hand
- 5 times 1 leg deadlift, kettlebell in left hand
Rest as needed
- 20 kettlebell swings
- 5 kettlebell goblet squats
- 5 kettlebell front squats, kettlebell in right hand rack position
- 5 kettlebell front squats, kettlebell in left hand rack position
- 10 sandbag burpees*
- 10 alternating walking lunges, sandbag on right shoulder
- 10 alternating walking lunges, sandbag on left shoulder
- 5 times 1 leg deadlift, kettlebell in right hand
- 5 times 1 leg deadlift, kettlebell in left hand
- 3 Windmills per side (your choice of kettlebell on the low hand or the high hand, or no kettlebell)
Joint Mobility cool down and additional stretching as needed.
*sandbag burpee (at least the way WE do it...) sandbag is on the ground in front of you, you get down and do a burpee, keeping hands on the sandbag, do a push up, grab the sandbag after you jump your feet forward in a wide "sumo squat" position, stand up and bring the sandbag up to shoulder height. Great for a little grip work!
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