August 4th, 2017 By Helga

August 4 means KB to the core — 8 mighty men of H’Burg showed up to throw some iron. The last few days have been plenty o’ merkins and plenty o’ burpees, so YHC focused on a KB core and leg routine mixing up some old and new. Here’s how it went:

Warmup

Mosey to far end of parking lot

#Disclaimer

SSH x15

Imperial Stormtroopers x15

Arm Circles

Cotton Pickers x10

5 Burpees OYO

Mosey back

KB Core Warm-ups

Around the World x8 x10 x12 x10

Opposite World x8 x10 x12 x10

Dead lifts x8 x10 x12 x10

KB Swings x8 x10 x12 x10

Rack weight to the shelter

Picnic Bench Step Ups (each leg) x8 x10 x12 x10

Rack weight back to circle

The Thang – 3 rotations of 3 exercises each

Goblet squats x8 x10 x12 x10

Outhouse curls x8 x10 x12 x10

Standing overhead Press x8 x10 x12 x10

 

8 Seconds “Bull Riders” KB  x8 x10 x12 x10

KB Crush Curls  x8 x10 x12 x10

KB  Standing Crunch  x8 x10 x12 x10

 

Sumo squats x8 x10 x12

KB Standing Cross Crunch  x8 x10 x12

Ricky Bobbys  x8 x10 x12

COT

Moleskin:

1. Tclaps to @Clueless, @Gamma, and @SidVicious for the pre-dawn run before KBs
2. Lots of strong work by the PAX and #noquit out there this morning, especially on the Picnic Bench KB Step-ups
3. Should have had @Ito demonstrate the KB Standing Cross-over Crunches #greatform
4. Bull Shark (lap swim) is another 6am Saturday option at the Flowers Farm pool — @Clueless  has the details
5. Always an honor to lead a KB workout!

 

Harrisburg Iron, MECA

---