AMRAP in 20 min of:

5 deadlifts 95/135
5 power cleans 45/95
5 push press 45/95

post rounds completed to comments

Daily Extras1/2 Hells Bells

For time:

100 KB swings 25/35
interrupt KB swings every minute, on the minute to complete 8 burpees.  

-Starting with "go," then every minute after that you must complete burpees.  
-Continue completing burpees on the minute and performing kettlebell swings until you have accumulated 100 KB swings.   

Workout Notes:

  • Ever try it KONG STYLE

AMRAP in 20 min of: 

5 deadlifts 135/225
5 power cleans 95/135
5 push press 95/135

  • You need to have the fundamentals of this workout down first.  Don't even try it if you haven't been with us for 6 months, or so.  If you've never done this workout before, don't try it either.  Surely don't try it if you still have movement anomalies.  In other words, if you've been told by a trainer you have trouble keeping a strict inward curve to your lumbar spine and/or have poor flexibility in your shoulders - DON'T.  If you don't completely understand all of the moves here - DON'T.
  • However, if you are looking for a unique challenge from this workout.  And if you are feeling particularly up to it.  Give this a look and/or try.  
  • Can the flu turn into pneumonia? 

Events This Week:

  • Shaping Bias meeting Wednesday @ 7 pm. 
  • High Fitness with Candice starts Thursday @ 7 pm. 


What an amazing shot. Kym M. using her fitness up Little Cottonwood Canyon.