Wednesday June 21st, 2017

Skill:

3-4 Line Drills of Trainer’s Choice

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:

20min AMRAP
BB Upright Rows x6
BB Front Squats x6
BB Push Press x6
BB Back Squat x6
BB/KB Goodmornings x6
BB Bentover Rows x6

Monday June 19th, 2017

Skill:

3-4 Ladder Drills of Trainers Choice

Strength:

1. KB Bottoms up Press 3sx8r
2. KB SA Plank Row 3sx6r/side
3. BB OH Squat 3sx3r (75% of best 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:

Superset #1: 5 Rounds
10 Goblet Squats + 10 Burpees
REST 60s
Superset #2: 5 Rounds
20 Goblet Lunges + 10 KB Swings
REST 60s
Superset #3: 5 Rounds
20 Goblet Box Step-ups + 10 V-ups
REST 60s

Superset #4: 5 Rounds
10 Pushups + 10 KB Suitecase DL

Friday June 16th, 2017

Skill:

3-4 Cone Drills of Trainer’s Choice

Strength:

1. KB Halo 3sx8r/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:

100- KB Swings
10- Man Makers
90- Squat Jacks
20- Wall Walks
80- Pull Ups
30- Burpee Jacks
70- V- Ups
40- Sit Outs (each side)
60- Jump Lunges (each side)
50- Thrusters

Partners split reps with one partner working at a time. After each round is complete partners will run one lap together.

Wednesday June 14th, 2017

Skill:

3-4 Agility/Bodyweight Drills of Trainer’s Choice

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:

Circuit #1: 2 Rounds
60s Jump Squats
60s Pushups
60s Reverse Lunges
60s High Plank
60s REST
Circuit #2: 2 Rounds
60s Wall Sits
60s Bentover DB Rows
60s KB SDHP
60s Side plank (60s/side)
60s REST

Wednesday June 14th, 2017

Skill:

3-4 Agility/Bodyweight Drills of Trainer’s Choice

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:

Circuit #1: 2 Rounds

60s Jump Squats

60s Pushups

60s Reverse Lunges

60s High Plank

60s REST

Circuit #2: 2 Rounds

60s Wall Sits

60s Bentover DB Rows

60s KB SDHP

60s Side plank (60s/side)

60s REST

 

Monday June 12th, 2017

Skill:

3-4 Jump Rope Drills of Trainer’s Choice

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:

BB & Core Ladder:

BB DL 10,9,8…1

BB Front Squats 10,9,8…1

Wtd. GUSU 10,9,8…1

BB Bentover Rows 10,9,8…1

Supermans 10,9,8…1

June 9th, 2017 (Friday)

Skill:

Warm Up
3-4 Line Drills of Trainer’s Choice

Strength:

1. KB Bob & Weave 3sx6r/side
2. BB Deadlift 3sx4r (85% of best weight)
3. KB Alternating Swings 3sx12r/side
*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:

Partner Workout For Time
Buy In: Partner Bag Push (trainer determines distance)

A: Wall Sit
B: Burpees x20

A: Planks
B: BB DL x15

A: Pike Holds
B: BB Push Press x10

A: Dead Hang
B: BB Power Clean x5

Cash Out: Partner Bag Push

Each partner will complete each set of workouts 2 rounds before moving on to the next!

June 7th, 2017 (Wednesday)

Skill:

Warm Up
3-4 Ladder Drills of Trainers Choice

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:

EMOM: 24mins
Minutes 1-12
x15 DB/KB Push Press
x14 DB/KB Renegade Rows

Minutes 13-24
x10 Pushups
x15 DB/KB Goblet Squats

June 5th, 2017 (Monday)

Skill:

Warm Up
3-4 Cone Drills of Trainer’s Choice

Strength:

1. KB 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:

For Time:
KB Swings/Burpees
20/2
18/4
16/6
14/8
12/10
10/12
8/14
6/16
4/18
2/20

06-02-17 Friday

Skill:

Warm Up

Hollow Rocks 3sx20r

Handstand Holds On Wall 3sx45sec

Strength:

1. KB Goodmornings 3sx10r
2. KB Single Arm Swing 3sx10r/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:

Partners:

Ball Slams
Box Jumps
Plank Jacks
TRX Inverted Rows

1min Rounds For 5 Rounds Each Workout
Partner A Will Start With The First 30s Of Min And Partner B Will Take Over For The Last 30s!