Yesterday, Dragon Door celebrated reaching over 60,000 likes on their official Facebook page by offering free shipping for the contiguous USA on everything for 24hrs only. Hopefully you were able to take advantage of this offer—I did notice that readers of GiryaGirl.com did seem to take action pretty quick, judging from your clicks!!! I also noticed that many of you were VERY smart and used this as an opportunity to order some seriously heavy kettlebells.
Yesterday’s small group workout was designed with heavy swings in mind to further celebrate this free shipping theme (sorry delivery drivers… it’s going to be a rough for you). So if you have ordered something big and heavy, or you have some big and heavy kettlebells handy, this simple workout might be fun — or use it as a template to create your own (and share it with us in the comments below if you don’t mind)
Also – if you’re working with others who may not want to swing the Beast kb that you undoubtedly purchased, remind them that they can always deadlift it, or bring their own slightly lighter kettlebell to the party instead. Safety first as always!
Our Convict Conditioning Vol 2 Trifecta Experiement is still in full swing, as you’ll also see below:
We warmed up with Primal Move and the aforementioned Trifecta then began a fun SEVEN rounds of:
- 10x 32kg kettlebell swings (or whatever is appropriately heavy-ish, the Beast could be appropriate here)
- 5 ab wheel “the evil wheel” roll outs
- 8 Spiderman push ups
- 3 up dog, down dog stretches with some prying cobra for extra credit
After a brief break we followed up with the infamous “Rotato” plank (I gave it that name… seemed appropriate at the time). Basically assume a regular plank then carefully and without visibly shifting weight lift the right arm then set it down, right foot then set it down, left foot, left arm and continue through the alloted time. Next round reverse the direction starting with left arm, etc.
Two rounds of:
- 25 seconds Rotato Plank Right leading
- 15 seconds break (cobra encouraged)
- 25 seconds Rotato Plank Left leading
- 15 seconds break (cobra encouraged)
We finished up with the Trifecta (working on furthering the bridge portion especially) and of course more Primal Move!
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