‹ Week FRI 11 SEP

KB & Ropes EMOM

57 min training + 12 prep · ≈ 69 min door-to-door
grab:kettlebells 35/30 lbdumbbellsbattle ropes
⚠ Working around: Left shoulder, Chronic ankle tears
Kettlebell Halo
8 each way
light bell
Circle the bell around the head, tight orbit. Shoulder warmup and thoracic prep; per direction. Muscles: shoulders (assists: core)
Kettlebell Deadlift
10 easy
groove the hinge, braced
Hinge to a bell between the feet. The teaching hinge and a fine warmup pull. Muscles: glutes (assists: hamstrings)
Kettlebell Clean
6 each arm (12 total)
~35lb
braced hinge, soft catch
Hike to a soft catch in the rack. Smooth is the skill; per-arm. Muscles: full_body (assists: glutes, biceps)
Kettlebell Press
5 each arm (10 total)
~30lb
left side lighter if the shoulder talks
Strict one-arm press from the rack. The offset load makes the core earn it; per-arm. Muscles: shoulders (assists: triceps, core)
Devil's Press
4-6
light DBs — hands take the impact, arc stays low if the shoulder minds
A burpee holding dumbbells that ends in a double-DB snatch overhead. Form: chest to floor between the DBs, hop feet in, swing both bells between the legs and up overhead in one arc. Light DBs; keep the arc close and low-effort at the top — the day's one overhead move (shoulder-aware). Muscles: full_body (assists: chest, shoulders)
Battle Ropes
30s hard waves
Alternating or double waves. All-out arms-and-lungs intervals. Muscles: shoulders (assists: core, forearms)
Plyo Push-Up
6-8
hands-only impact — drop to fast strict push-ups when pop fades
Explosive push-up, hands leave the floor. Form: rigid plank, drop fast, punch the floor away; land soft with bent elbows. When the pop fades, switch to fast strict push-ups rather than grinding slow claps. Muscles: chest (assists: triceps, core)
Child's Pose
60s
Sit back to heels, arms long. Lats, spine, and a breather. Muscles: back (assists: shoulders)
Downward Dog
60s
soft elbows, no forcing the shoulder
Inverted V, pedal the heels. Whole posterior chain plus shoulders. Muscles: hamstrings (assists: calves, shoulders)