Date: 2026-08-08
AO: Capital Montessori Kettlebell Club.
Q: Legacy ,
PAX: Trademark, Roulette, Moderator, Flux, Legacy
FNGs: None
COUNT: 5
WARMUP: Imp Walker, Hill Billy, Willy Mayes Hayes, Moroccan Night Club, Deadlifts with a Bell
THE THANG: WARMUP:
SSH, IW, HB, Prying Goblet Squats, “I,Y,T,W”s, MP, KB Deadlifts
THE THANG:
Kettlebell Swings EMOM (Modified A & A)
– 20 sets of 4-20 reps
– Every 1:00 on the clock (20 minutes total)
Kettlebell Complex
– Row, Clean, Press, Squat
– Reverse ladder: 5,4,3,2,1
– Row, Press, Squat: 5 each side, rest, 4 each side, rest…
– Clean: once, to rack bell after row and prior to press.
We concluded with a preview of the kettlebell snatch (we will get there) and did some one-arm swings.
ANNOUNCEMENTS: Q is open next week! Also, thedriveway
COT: YHC discussed how he has taken a step down at work in order to take steps forward. capital-montessori-kettlebell-club and thedriveway help! We will keep pushing forward. SYITG!
F3 The Capital 