Wednesday September 20th, 2017

Skill:

5-10 minutes of stretching after conditioning

Strength:

1. KB Halo 3sx8r/side

2. KB Single Arm Sit up 3sx6r/side

3. BB Thrusters 4sx4r (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:

Set #1

5 Plyo Push Ups

10 TRX Inverted Rows

15 GUSU

20 Ball Slam

x4 Rounds

Half Time: Bear Crawl Around Track

Set #2

20 Air Squat

15 DB Bent Back Flys

10 BB Roll Outs

5 Inchworms

x4 Rounds

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Monday September 18th, 2017

Skill:

5-10 minutes of stretching after conditioning

Strength:

1. KB Slingshot 3sx8r/side

2. KB TRX Pistol Squat 3sx6r/side

3. KB Lying Chest Press 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:

Jump Rope x100

Ball Slams x80

Squat Jumps x60

KB Swings x40

Burpees x20

T2B x20

TRX Rows x40

Walking Lunges x60

AB Mat Sit Ups x80

Plank Jacks x100

Friday September 15th, 2017

Skill:

5-10 minutes of stretching after conditioning

Strength:

1. KB Slingshot 3sx8r/side

2. KB EROM Push-ups 3sx6r

3. BB Power Cleans (80% of 1RM) 4sx3r

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:

1,000 Rep Partner Workout

Buy in: 50 Skips/partner

x100 Pushups

x120 KB Russian Swings

x140 Abmat Situps

x160 TRX Rows

x180 Goblet Squats

x 200 Squat Jacks

Cash out: 50 Skips/partner

One partner performs exercise while other partner rests. Between partners complete the total number of reps for each exercise.

Wednesday September 13th, 2017

Skill:

5-10 minutes of stretching after conditioning

Strength:

1. KB Halo 3sx8r/side

2. BB Deadlift 4sx4r

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:

X4 Rounds 30s Each Station

Mt Climbers

R Twist

Squats

Push Ups

Supermans

Sit Outs

Bicycle Crunches

Jumping Lunges

Burpees

Rest

Client’s will run through each station with no rest between stations. Only rest at rest station.

Monday September 11th, 2017

Skill:

5-10 minutes of stretching after conditioning

Strength:

1. KB Bottoms up Press 3sx8r

2. KB OH Walking Lunges 3sx10r/side

3. KB SA Plank Row 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:

5 Lap Farmers Walk

10 Pull Ups

15 Burpees

20 TRX Back Flys

25 KB SDHP

30 Jumping Lunges

35 Wtd Leg Lifts

40 MB Slams

45 Air Squat

50 R Twist (Each Side)

Friday September 8th, 2017

Skill:

5-10 minutes of stretching after conditioning

Strength:

1. KB OH Warm-up 3sx6r

2. KB Turkish Get Ups 4sx2r/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:

Partner Super Set

A: Wall Walks x5

B: Run/ Sprints

x3 Rounds

A: Man Makers x5

B: Ball Slams

x3 Rounds

A: Box Jump Burpees x5

B: Mt Climbers

x3 Rounds

Wednesday September 6th, 2017

Skill:

5-10 minutes of stretching after conditioning

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:

1000 Jump Rope Workout

100 Jump Rope

20 Trx Roll Outs

100 Jump Rope

20 Push Ups

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

100 Jump Rope

20 Jumping Lunges

100 Jump Rope

20 DB Back Flys

100 Jump Rope

20 T2B

100 Jump Rope

 

Monday September 4th, 2017

Skill:

5-10 minutes of stretching after conditioning

Strength:

1. KB OH Warm-up 3sx6r

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:

Buy In: 500 Skips

Box Jumps x10

V Ups x10

Push Ups x10

Wall Ball x10

Trx Pull Ups x10

Cash Out: 500 Skips

+5 Reps Each Round

x3 Rounds

Friday September 1st, 2017

Skill:

6-8 Min

Pike On Box

Wall Walks

Handstands On Wall

Handstands

Clients will choose whichever progression they are comfortable starting with and trainers will help progress clients to handstands!

Strength:

1. KB Bob & Weave 3sx6r/side

2. KB Single Arm High Pull 3sx8r/side

3. BB Sumo Deadlift (75% of best weight) 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:

Partner Workout

Partner A Performs exercise while Partner B holds static position

5 Rounds each partner then move onto next set

A: 200 Jump Ropes

B: Dead Hangs

A: 50 TRX Squat Jumps

B: Bottom of KB Pushup position

A: 50 Plank Jacks

B: V-sit Hold

A: 50 TRX Rows

B: Plate Front Raise Hold (Straight in front of chest)

Wednesday August 30th, 2017

Skill:

6-8 Min

Pike On Box

Wall Walks

Handstands On Wall

Handstands

Clients will choose whichever progression they are comfortable starting with and trainers will help progress clients to handstands!

Strength:

1. KB Slingshots 3sx8r/side

2. KB Russian Twist 3x25r/side

3. BB Squat Cleans (80% of best weight) 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:

For Time:

Buy In: 3 Laps

10 Burpees

20 T2B

30 Sit Outs

40 Air Squats

50 Mt Climbers (each side)

40 Lunges

30 SDHP

20 GUSU

10 Burpees

Cash Out: 3 Laps