Monday July 16th, 2018

Skill:

1. Active Chest Pull to floor

2. Quadruped Shoulder Rotation

3. Wrist Mobility

4. Arm reach with rotation

Please check out this video for all the movements:

https://www.youtube.com/watch?v=K9vu81ltPE0

Strength:

1. KB Slingshots 3sx10r/side

2. KB American Swings 3sx15r/side

3. KB Static Lunge & Press 3sx8r/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

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Friday July 14th, 2018

Skill:

1. Kossack Squats

2. Rotation Lunge & Twist

3. Duck Walks

4. Light Goodmornings or RDLs

Please check out this video for all the movements:

https://www.youtube.com/watch?v=K9vu81ltPE0

Strength:

1. KB Slingshot 3sx8r/side

2. KB Double Hand Front raise to OH 3sx8r

3. Partner GHD 4sx5r

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:

A: 2 Running Laps

B: Wall Sit

A: Farmers Carry 1 Lap

B: Plank Hold

A: OH Plate Carry 1 Lap

B: T2B

Partners will go through each super-set 3 times before moving on. Partner A will be the timer for partner B who will hold his or her static position till partner A is done!

Wednesday July 11th, 2018

Skill:

1. Ankle Mobility

2. Maximal Hip Spread

3. Single Leg Maximal Hip Spread

4. Hip Scoops to Russian Baby Maker

Please check out this video for all the movements:

https://www.youtube.com/watch?v=K9vu81ltPE0

Strength:

1. KB Halo 3sx8r/side

2. BB Front Squat 4sx4r (75% of best weight)

3. BB Side Bends 3sx6r/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:

8 Min Leg AMRAP

– Jumping Lunges x10 Each Side

– Goblet Squat x15

– Jumping Jacks x50

8 Min Arm/ Shoulder AMRAP

– Man Makers x5

– TRX Inverted Rows x10

– DB Lateral Flys x15

8 Min Core AMRAP

– V- Ups

– Sprawl Outs x10

– Bicycle Crunches x20 Each Side

Monday July 9th, 2018

Skill:

1. Active Chest Pull to floor

2. Quadruped Shoulder Rotation

3. Wrist Mobility

4. Arm reach with rotation

Please check out this video for all the movements:

https://www.youtube.com/watch?v=K9vu81ltPE0

Strength:

1. KB Bob & Weave 3sx8r/side

2. KB Double Lunge (front lunge to back lunge) 3sx6r/leg

3. KB SA Clean & Press 3sx6r/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:

3 Rounds

3 Laps Farmer’s Carry

Walking Lunges – Trainer determines distance

Kickbag push – same distance

Broad Jumps – same distance

Bear Crawls – same distance

OH Plate Carry – same distance

Friday July 6th, 2018

Skill:

1. Kossack Squats

2. Rotation Lunge & Twist

3. Duck Walks

4. Light Goodmornings or RDLs

Please check out this video for all the movements:

https://www.youtube.com/watch?v=K9vu81ltPE0

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:

Partner 20 min AMRAP

A: HR Push Upsx7

B: BB Rolloutsx7

C: Burpeesx7

D: BB Power Cleansx7

E: Sit Outsx7

F: BB Push Press x7

G: Jumping Lunges x7 Each Side

One partner starts at A exercise and when the first partner is done with A then the second partner will start on B exercise and then first partner to C and so on for 20 minutes!

Wednesday July 4th, 2018

Skill:

1. Ankle Mobility

2. Maximal Hip Spread

3. Single Leg Maximal Hip Spread

4. Hip Scoops to Russian Baby Maker

Please check out this video for all the movements:

https://www.youtube.com/watch?v=K9vu81ltPE0

Strength:

1. KB Bottom’s up press 3sx6r

2. BB Romanian Deadlift 4sx5r

3. KB Alternating KB Swings 4sx10/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:

Independence Day Workout – 1776

4 Rounds

231 Single Jump Rope

60 Air Squats

51 Jumping Lunges

40 Situps

31 Push Press

20 Pushups

11 Burpees

Monday July 2nd, 2018

Skill:

1. Active Chest Pull to floor

2. Quadruped Shoulder Rotation

3. Wrist Mobility

4. Arm reach with rotation

Please check out this video for all the movements:

https://www.youtube.com/watch?v=K9vu81ltPE0

Strength:

1. KB Halos 3sx8r/side

2. KB Goblet Squat 3sx10r

3. BB Push Press 3sx3r (75% of best weight)

**Work up to 75% of your best weight then complete your sets**

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.

Friday June 29th, 2018

Skill:

1. Pause Jerk 3x8r

Perform with PVC or light BB weights

https://catalystathletics.com/exercise/410/Pause-Jerk/

2. Jerk Balance 3x8r

https://catalystathletics.com/exercise/193/Jerk-Balance/

Strength:

1. KB Slingshot 3sx8r/side

2. KB TRX Pistol Squat 3sx6r/side

3. KB Lying Chest Press 3sx8r

  1.  

    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:

Teams of Two

Complete a partner Med. Ball relay – 8 laps switching partners every 2 laps

4 Lap partner MB relay (2 laps per partner)

x30 KB Squat Cleans

x60 Hollow Rocks

x25 KB Thrusters

x50 Bar Facing Burpees

4 Lap partner MB relay (2 laps per partner)

x15 KB Squat Cleans

x30 Hollow Rocks

x15 KB Thrusters

x25 Bar Facing Burpees

KB movements are performed with 1 partner working and 1 partner resting while all reps are accumulated between partners. For body-weight movements, each partner performs the prescribed number of reps.

Wednesday June 27th, 2018

Skill:

1. Jump to Split 3x8r

Perform with PVC or light BB weights

https://catalystathletics.com/exercises/section/10/Jerk-Exercises/?start=20

2. Push Jerk 3x8r

https://catalystathletics.com/exercise/405/Push-Jerk/

Strength:

1. KB Slingshots 3sx8r/side

2. KB Two-handed Goblet Squat + Press 3sx10r

3. KB Snatch 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:

Flip A Coin Workout – 2-3 Rounds

Heads Tails

1. 60s High Knees              25 Jump Jacks

2. 20 Squats                      25 Calf Raises

3. 20 Wide Pushups            20 Narrow Pushups

4. 20 Mountain Climbs        20 Spiderman planks

5. 20 Jump Squats              20 Alternating Lunges/side

6. 30 Jumping Jacks           100 Jump Rope

7. 60s Plank                        20 Pushups

8. 20 side lunges/side          20 Plie Squats

9. 20 Bicycle Crunches          20 Situps

10. 20 Russian twists/side     20 Supermans

Monday June 25th, 2018

Skill:

1. Push Jerk to Split 3x8r

Perform with PVC or light BB weights

https://catalystathletics.com/exercise/406/Push-Jerk-In-Split/

2. Tall Jerk 3x8r

https://catalystathletics.com/exercise/218/Tall-Jerk/

Strength:

1. KB Halo 3sx8r/side

2. KB Windmills 3sx5r/side

3. BB Front Squat (80% of best weight) 4sx5r

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:

Cardio & Strength Mash-up

0:00-1:00 Jump Rope

1:00-2:00 DB Renegade Rows

2:00-3:00 Jumping Jacks

3:00-4:00 Alternating Skater Lunges

4:00-5:00 Jump Rope

5:00-6:00 Single Leg DL/Touchdowns

6:00-7:00 Jumping Jacks

7:00-8:00 Alternating T-plank Pushup

8:00-9:00 Jump Rope

9:00-10:00 Goblet Squats

10:00-11:00 Jumping Jacks

11:00-12:00 Wtd. Russian Twists

REST 3 Minutes then Repeat