(802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Tuesday 9/28/21

The Board

8:00 in each station – 4:00 to transition to the next

NOTE: Station 3 is a 9 min EMOM because you will do one round at GO, and one round on the final minute when the buzzer goes off.

The Mobility

Table Top

Thread the Needle

The Warm-Up

Standing StarFish


Station #1

8 minutes As Many Reps as Possible

Dumbbell STOH this demo is with one DB, but you will be using 2 at one time.  This will be a drastic difference then using one.  Warm-Up properly and err on the side of going lighter rather than unsure reps.

TTB/KAH/Toe Raises

Ab Mat Sit-Up (AMSU)

Station #2

8 minutes As Many Reps as Possible

Kettlebell Hang Power Snatch – these feel a lot different than a DB. Warm-Up using a light weight and practice before going into it.

Kettlebell Swing

Ab Mat Sit-Up (AMSU)

Station #3

No Score – use this as a strength session, but keep a weight that will keep you on that Every Minute Clock

Strict Press



Split Jerk

Bar Hops

The Finisher

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