F3 Copley

For Whom the Bell Tolls

Tue., Jan. 11, 2022

KB Rounds

Tue., Jan. 11, 2022 / 05:30 am - 06:15 am / Copley High School



Climbing from 1 to 7 for swings and 7 to 1 for Burpees (no pushup), followed by various range of motion stretches.


Round 1, 10-minute timer, consisted of 5 reps of the following exercises on the same side through each round.
  • KB Pushup – one hand on KB other hand is on the ground
  • KB Row
  • KB Deadlift
  • KB Swing Clean
  • KB Racked Squat
  • KB Press
Round 2, 40 sec. on 20 sec. rest, focus on 1 side (where applicable) each round
  • KB Snatch
  • KB Goblet Squat and Reverse Lunge
  • KB Alternating Arm Swings
  • KB Cross Body Clean
  • KB Swing to Squat


COT: Praises for showing up this morning! It takes courage when the temperature reaches a single digit. Reminder to take advantage of each and every day. We don’t know when it will be our time to check out of this world. Tell those you love that you love them, this can never be done enough. Love you guys and I pray that each of us will bring light to this dark world! ~Smores