Monday April 23rd, 2018

Skill:

Line Drills:

– Horizontal Jumps

– Alt Line Drill

– Lateral Jumps

– Lateral Cross Jumps

X3 Round

15sec work/ 30sec rest

(Complete each movement for the 3 rounds before moving on to the next)

https://www.youtube.com/watch?v=lEC-PLUTpuc

Strength:

1. KB Halo 3sx6r/side

2. KB Windmills 3sx5r/side

3. KB Snatches 3sx5r/side

Please go to this website to view all the exercises that we will be doing throughout the next month. http://kettlebellsworkouts.com/kettlebell-exercises/

Conditioning:

25 Crunches

5 Burpees

25 Crunches

10 KB Thrusters

25 Crunches

15 Squat Jumps

25 Crunches

1 Lap

X3 Rounds

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Friday April 20th, 2018

Skill:

Ladder Drills

-Sprints

-Slide Step

-Wide Hop

-Heismam

X3 Rounds

(complete all 3rounds before moving on to the next workout)

https://www.youtube.com/watch?v=jH0eQxA_mcE

Strength:

1. KB Halo 3sx8r/side

2. KB Single Arm Sit up 3sx6r/side

3. BB Thrusters 3sx5r (80% of best weight)

**work up to 80% of best weight then do all sets at that weight**

Please go to this website to view all the exercises that we will be doing throughout the next month.

http://kettlebellsworkouts.com/kettlebell-exercises

Conditioning:

Partner Workout (60s work/15s rest) x4 Rounds each; 30s transition time to next exercise. Groups can start at different stations to make sure there is enough equipment.

1. MB Burpee & Throw

2. Wall to wall MB Pass w/twist (wall sit while passing ball back & forth)

3. MB Plank (both partners plank on MB @ same time)

4. Burpee Jump overs (burpee then jump over partner while partner does low plank)

5. Throwing Leg Raises (one partner stands while other partner holds their legs and does leg raises. Partner standing grabs legs after being raised and throws them in various directions while partner on the floor tries to resist gravity)

6. Weighted Passing Twists (sitting on the floor, partners have backs together, pass a weight from one partner to the other in a twisting motion)

Wednesday April 18th, 2018

Skill:

Cone Drills

-U Drill

3 Rounds x 2 reps through

-Lateral Weave

3 Rounds x 20sec work

-Shuttle Run

x 3 Rounds

https://www.youtube.com/watch?v=FPdyMNXg4yY

https://www.youtube.com/watch?v=NTPv84f2ykc

Strength:

1. BB Goodmornings 3sx10r

2. BB Power Clean & Split Jerks 4sx2+2r

Please go to this website to view all the exercises that we will be doing throughout the next month. http://kettlebellsworkouts.com/kettlebell-exercises/

Conditioning:

3 Rounds

30 KB Swings

1 BB/KB Clean & Jerk

25 Air Squats

1 BB/KB Clean & Jerk

20 Mtn. Climbs/side

1 BB/KB Clean & Jerk

15 Box Jumps

1 BB/KB Clean & Jerk

10 Burpees

1 BB/KB Clean & Jerk

Monday April 16th, 2018

Skill:

Line Drills:

– Horizontal Jumps

– Alt Line Drill

– Lateral Jumps

– Lateral Cross Jumps

X3 Round

15sec work/ 30sec rest

(Complete each movement for the 3 rounds before moving on to the next)

https://www.youtube.com/watch?v=lEC-PLUTpuc

Strength:

1. KB Bottoms up Press 3sx6r

2. KB SA Plank Row 3sx8r/side

3. BB Front Squat 3sx4r

Please go to this website to view all the exercises that we will be doing throughout the next month. http://kettlebellsworkouts.com/kettlebell-exercises/

Conditioning:

Dumbbell/ KB Blaster

12 min. AMRAP

x5 DB Thrusters

x10 DB Bentover rows

x15 SA DB Swings (similar to KB Swings)

x20 DB GUSU

REST – 3 minutes

12 min AMRAP

x5 DB Renegade Rows/side

x10 DB Split Squats/side

x15 DB Bicep Curls

x20 DB Floor Chest Press

Friday April 13th, 2018

Skill:

Ladder Drills

-Sprints

-Slide Step

-Wide Hop

-Heismam

X3 Rounds

(complete all 3rounds before moving on to the next workout)

https://www.youtube.com/watch?v=jH0eQxA_mcE

Strength:

1. KB Halo 3sx8r/side

2. BB Side Bends 3sx10r/side

3. BB/PVC OH Squats 3sx5r

Please go to this website to view all the exercises that we will be doing throughout the next month. http://kettlebellsworkouts.com/kettlebell-exercises/

Conditioning:

Team Name Workout

  • A – 50 Plank Jacks
  • B – 20 Crunches
  • C – 30 Squats
  • D – 15 Pushups
  • E – 20 TRX Rows
  • F – 10 Burpees
  • G – 40 Plank Jacks
  • H – 20 Squats
  • I – 30 Plank Jacks
  • J – 15 Box Jumps
  • K – 10 Pushups
  • L – 15 Pull-ups
  • M – 20 Burpees
  • N – 5 Burpees
  • O – 20 Plank Jacks
  • P – 50 Squats
  • Q – 30 crunches
  • R – 30 TRX Rows
  • S – 50 Crunches
  • T – 15 Burpees
  • U – 10 Pull-ups
  • V – 40 Squats
  • W – 40 Crunches
  • X – 10 Squats
  • Y – 30 Box Jumps
  • Z – 10 Crunches

As Partners, take both your full name (first, middle, & last) to determine your exercises. Once all exercises are configured, complete those exercises in order of your name for both partners completing together. 25 minute CAP.

Wednesday April 11th, 2018

Skill:

Cone Drills

-U Drill

3 Rounds x 2 reps through

-Lateral Weave

3 Rounds x 20sec work

-Shuttle Run

x 3 Rounds

https://www.youtube.com/watch?v=FPdyMNXg4yY

https://www.youtube.com/watch?v=NTPv84f2ykc

Strength:

1. KB OH Warm-up 3sx8r

2. Hvy KB Rack Squat 3sx6r/side

3. Hvy KB Push Press 3sx5r

Please go to this website to view all the exercises that we will be doing throughout the next month. http://kettlebellsworkouts.com/kettlebell-exercises/

Conditioning:

1000 Jump Rope Workout

100 Jump Rope

20 Trx Roll Outs

100 Jump Rope

20 Plank Pikes

100 Jumps Rope

20 Goblet Squats

100 Jump Rope

20 Pull Ups

100 Jump Rope

20 V Ups

100 Jump Rope

20 Alt T Planks Pushups

100 Jump Rope

20 Jumping Lunges

100 Jump Rope

20 DB Back Flys

100 Jump Rope

20 T2B

100 Jump Rope

Monday April 9th, 2018

Skill:

Line Drills:

– Horizontal Jumps

– Alt Line Drill

– Lateral Jumps

– Lateral Cross Jumps

X3 Round

15sec work/ 30sec rest

(Complete each movement for the 3 rounds before moving on to the next)

https://www.youtube.com/watch?v=lEC-PLUTpuc

Strength:

1. KB Slingshot 3sx8r/side

2. KB EROM Push-ups 3sx8r

3. KB Double Hand Front raise to OH 3sx8r

Please go to this website to view all the exercises that we will be doing throughout the next month. http://kettlebellsworkouts.com/kettlebell-exercises/

Conditioning:

20/20 Workout

20 moves, 20 reps each, complete in 20 minutes

20 jumping jacks

20 jumping lunges

20 TRX Tucks

20 Pushups

20 supermans

20 TRX tricep presses

20 hip thrusters

20 leg lifts

20 side plank thrusts, left

20 side plank thrusts, right

20 goblet squats

20 TRX Inverted Rows

20 MB Slams

20 plank jacks

20 TRX Bicep Curls

20 Super planks (up & down is 1)

20 DB Strict Shoulder Press

20 Reverse Crunches

20 Sit outs/side

20 KB Russian Swings

2 Times Through

BONUS: Try to complete in 20 minutes

Friday April 6th, 2018

Skill:

Ladder Drills

-Sprints

-Slide Step

-Wide Hop

-Heismam

X3 Rounds

(complete all 3rounds before moving on to the next workout)

https://www.youtube.com/watch?v=jH0eQxA_mcE

Strength:

1. KB Bob & Weave 3sx6r/side

2. BB Straight Leg Deadlift 3sx4r (85% of best weight)

3. KB American Swings 3sx15r

*Superset DL & KB Swings*

Please go to this website to view all the exercises that we will be doing throughout the next month. http://kettlebellsworkouts.com/kettlebell-exercises/

Conditioning:

2 partner teams

25 min AMRAP:

  • 10 box jumps
  • 10 pull-ups
  • 10 double KB push press
  • 10 V-ups
  • 25 yard sprint (straight away of track)

One partner works at a time, alternating exercises for the full 25 minutes. Partner A will complete 10 box jumps and then partner B will follow. Once partner B finishes their box jumps partner A will start their pull-ups and so on until the 25 minutes are up.

Wednesday April 4th, 2018

Skill:

Cone Drills

-U Drill

3 Rounds x 2 reps through

-Lateral Weave

3 Rounds x 20sec work

-Shuttle Run

x 3 Rounds

https://www.youtube.com/watch?v=FPdyMNXg4yY

https://www.youtube.com/watch?v=NTPv84f2ykc

Strength:

1. KB Halo 3sx8r/side

2. KB Double Lunge (front lunge to back lunge) 3sx8r/leg

3. KB SA Lying Chest Press 3sx10r/side

Please go to this website to view all the exercises that we will be doing throughout the next month. http://kettlebellsworkouts.com/kettlebell-exercises/

Conditioning:

The Quad Burner

4min EMOM: 12 Thrusters (DB or KB)

2min REST

4min EMOM: 20 Alternating Lunges (hold 2 Dbs or Kbs or a BB on shoulders)

2min REST

4min EMOM: 15 Jump Squats

Ab Meltdown – 2 Rounds

15 V-ups

60 Bicycle Crunches

15 Wtd. Situps

60 Flutter Kicks

15 Toe Touches

60 Mountain Climbers

Monday April 2nd, 2018

Skill:

Line Drills:

– Horizontal Jumps

– Alt Line Drill

– Lateral Jumps

– Lateral Cross Jumps

X3 Round

15sec work/ 30sec rest

(Complete each movement for the 3 rounds before moving on to the next)

https://www.youtube.com/watch?v=lEC-PLUTpuc

Strength:

1. BB Goodmornings 3sx10r

2. BB Clean High Pulls 3sx5r (90% of what your best weight for BB Cleans)

3. BB Squat Cleans (80% of your BB Clean High Pulls) 3sx3r

Please go to this website to view all the exercises that we will be doing throughout the next month. http://kettlebellsworkouts.com/kettlebell-exercises/

Conditioning:

Deck of Cards!!! – 25 mins

Hearts = Burpees

Diamonds = Goblet Squats

Clubs = HR Pushups

Spades = V-ups

 

Something Special = Jokers

Red Joker = 3 Laps HVY Farmer’s Carry

Black Joker = 5 stair laps

Grab a deck of cards, include the jokers. Shuffle the deck and flip over one card at a time to reveal the exercise with the number of reps. All face cards equal 10 reps, aces equal 11 reps. All other cards equal the number reps. Once card is flipped over and exercise is completed, it is discarded from the rest of the deck. Try and get through the whole deck in 25 minutes.