141020 Monday – “Vodka on the Rocks”

Mobility:  Hip Mobility.


Strength: Back or Box Squats (your choice!)

5 – 5 – 5 – 5 – 5 (5 sets of 5 reps “Strong Effort,” adjusting load each set)

Superset: Single Arm Ring Row

4 – 6 reps each arm adding a long pause at both the top and the bottom of every rep. (As long as you can while still getting in the required rep range. Try adding just a rep per round.


Workout: “Vodka on the Rocks” – As many rounds as possible in 6 minutes.

6 dumbbell thrusters (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

12 ‘heavy’ Russian kettlebell swings (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  4 – 8 rounds

Coaching Tips: Try to do the thrusters unbroken or in two sets.  Keep your chest up and make sure that your belly stays tight (so that you back is protected).  Think about ‘pulling’ the dumbbells down so you are working with gravity rather than trying to slow it down.  The Russian kb swings are going to be a bit heavy, but this is a good workout to try “new” weight (a kettlebell weight that is heavier than you have lifted before).  Break these up as soon as your form starts to slip.  Don’t even try and get away with questionable form for a single rep!

Log your results online by clicking here.

Compare To:  2014 – 05 – 27


Optional “Cash Out”: 2 Rounds Partner Wall ball 1 min (toss ball back and forth every rep), burpee over partner 1 min (alternate as desired)

‘Cash Out’s are  OPTIONAL workouts that can be completed after class.  If you scaled the metcon back too much, or you just didn’t hit it hard enough for whatever reason, and you have ‘plenty of gas in the tank’, go ahead and rally a group of people people from class to do the cash out (the coach will probably be too busy getting the next class ready so you will be on your own).

These are not for time, and they are only for those who weren’t able to hit full intensity during the metabolic conditioning workout (not for extra punishment because you ate a cupcake last week).

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