Workout of the Day

3 SETS FOR QUALITY
8/8 Mixed Grip KB Step-Ups*
1:00 KB Front Rack Hold (hold 2 KBs in front rack!)

*Hold light-moderate weight KB in the Front Rack, while you hold the heavier KB in the Suitcase position.

(Score is Weight)

Movements:

Kettlebell Swing

For time:
50/40 cal row
then
(partition reps however you like)
100 Wall Balls 20/14
100 Burpees
100 alt DB Snatches 35/20 (50 each arm)
then
50/40 cal row

Movements:

Burpee | Dumbbell Snatch | Row | Snatch | Wall Ball Shot

At Home

Video: https://vimeo.com/483188665/c39938ca36

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
2 Sit-Ups
2 Push-Ups

(No Measure)

Movements:

Push Up | Sit-up

EVERY 3:00 x 3 SETS
12 Controlled Sit-Ups
12 Diamond Push-ups

(No Measure)

Movements:

Push Up | Sit-up

AMRAP x 15 MINUTES*
30 Double Unders
20 Sit-Ups
10 Single DB Russian Swings

*Every Minute On The Minute, Including 3-2-1 go…perform 5 Up-Downs

(Score is Rounds + Reps)

NCMOBILITY VIDEO
https://vimeo.com/483796517/81c60ab922

Movements:

Jump Rope (Double Unders) | Kettlebell Swing | Sit-up

Barbell Bettys

What lift have you not hit in a while, or want to get better or stronger on?

What movement or health goal do you have that coming to Bettys can help you get closer to?

What fitness might you not do if you didn’t have five other strong women cheering you on?

Whatever your reason or goal, come to Bettys Open Gym and get some personal instruction from Coach Liz and some inspiration and motivation from the other ladies who lift.