Date: 2026-10-24
AO: Capital Montessori Kettlebell Club.
Q: Legacy ,
PAX: Flux, Moderator, Legacy, Play-Doh, Craigs List, Roulette FNGs: None
COUNT: 6
WARMUP: imperial Walker Hellbilly side, straddle hop, ref, vegetable extractor without a bounce help get the kettle bells out of Play Dohs car THE THANG:
Kettlebell Swings EMOM x 14 sets
*Heavy: 2–6 reps
*Standard: 8–10 reps
Loaded Carries
Single-Arm Reverse Ladder Complexes x 4 (Left, Right)
*Rung 3: 3 Rows ➔ 1 Clean ➔ 3 Squats ➔ 3 Presses (1s pause) ➔ 3 Squats *Rung 2: 2 Rows ➔ 1 Clean ➔ 2 Squats ➔ 2 Presses (1s pause) ➔ 2 Squats *Rung 1: 1 Row ➔ 1 Clean ➔ 1 Squat ➔ 1 Press (1s pause) ➔ 1 Squat *Rest: 15–30s between rungs | 45–60s between ladders
Cool-Down: Hollow Body, Superman
MARY: nah
ANNOUNCEMENTS: Q is open next week! The Grunt.
COT: Accelerate? if all you have time for us to come out for workouts, we get it. But when you get time, we need you pushing yourself and pushing guys to get us to the next level. In fact, thedriveway and capital-montessori-kettlebell-club are great examples of F3 acceleration!
