Monday, November 30, 2009


Amnesty Sunday III Crew. We would like to extend a huge thanks to Christie Phillips for working out with us and becoming a part of our Elm City Community.

The Kettlebell Swing and Sumo Deadlift Highpull both focus on moving large amounts of generated power from the slower moving core, and transitioning that power through to the faster moving extremities to move the load.  Let's work on driving those hips through and closing the Swing and Pulls out up top.  Limit your rest, and get it done for 20 minutes.

Warmup for the week:

150 Meter Row

Hollow Rock to Superman [x10]

GHD Hip Extensions [x10]

Shoulder Pass Through [x10]

Figure 8's [x10]

Complete 3 Rounds and Practice Doubleunders


20 Minute AMRAP [As Many Rounds As Possible]

9 Sumo Deadlift Highpull

7 Kettlebell Swings

5 Burpees

RX Weights 95lbs / 65lbs - Kettlebell 55lbs / 35lbs