• 12222025

    Warm Up
    3 Rounds (steady pace):
    30 sec KB Halo (light)
    10 Goblet Squats (pause 1 sec in the bottom)
    10 Hip Hinges (KB RDL or unloaded)
    10 Push-Ups
    20 Marching Banded High Knees

    Strength
    “Kettlebells a ringing”

    Strength 1
    Every 3:00 x 6 sets (18 min):
    6–8 Double or Single KB Front Squats
    8–10 KB Strict Press (4–5/side if single arm)

    Strength 2
    3 Rounds:
    10/side KB Reverse Lunges (front rack or goblet)
    12 KB Bent-Over Rows
    30–40 sec Suitcase Carry

    Conditioning
    For total reps
    Tabata x2
    1- Kettlebell Swings
    2- Kettlebell Goblet Squats
    3- Kettlebell Push Press (alt arms or split rounds)
    4- SkiErg Calories

  • Athlete Notes

    Kettlebells all day today.
    All about controlled strength, not the race. Clean positions, strong bracing, and bells that move because you told them to — not because momentum took over.

    Today’s conditioning however, is about controlled chaos.
    Expect to feel uncomfortable, but not reckless.

    The ski is your chance to breathe while still working, so don’t sprint it like the last interval of a race.

    Smooth bells, sharp pulls, and stay tall through the fatigue. Finish sweaty, not sloppy.

Results

Dec 22 2025
Keslie
Strength 1: 25lb 15lb press
Strength 2: 25 rows, 50 carry,

conditioning: 206 reps 15lb db pressses, 25lb squat and swing

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dec 22 2025
Matt Cormier
Quick rip before trainer action, strength only, no clock
Strength 1: 25s for 3 unbroken rounds, 50 for 1 round each side, 25s for 1 final round
strength 2: 50lb suitcase lunge, 25s rows, 50lb cary @:40 per side each round.

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Dec 22 2025
Craig
Strength 1 25s x2
Strength 2 50lb cary

Conditioning 157 reps (50lb swing, 40lb squat, 25s press)

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Dec 22 2025
Lisa
Strength 1 25lb
strength 2 50lb carry,

conditioning 161 reps

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