Wednesday June 20th, 2018

Skill:

1. Clean Transition Deadlift 3x8r

Perform with PVC or light BB weights

https://catalystathletics.com/exercise/377/Clean-Transition-Deadlift/

2. Clean from Power Position 3x8r

https://catalystathletics.com/exercise/433/Clean-From-Power-Position/

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:

6 Rounds

6 Burpees

6 BB Front Squats

6 KB American Swings

6 BB Power Cleans

6 HR Pushups to Supermans

6 KB Snatch/side

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Monday June 18th, 2018

Skill:

1. Clean Segment Pull 3x8r

Perform with PVC or light BB weights

https://catalystathletics.com/exercise/322/Clean-Segment-Pull/

2. Clean Pulls 3x8r

https://catalystathletics.com/exercise/98/Clean-Pull/

Strength:

1. KB Bottoms up Press 3sx6r

2. KB SA Plank Row 3sx8r/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:

20 minute AMRAP

x10 BB OH Squats

x20 Pushups

x30 Reverse Crunches

x40 Air Squats

x50 Single Jump Rope

Friday June 15th, 2018

Skill:

1. Press in Split 3x8r

Perform with PVC or light BB weights

https://catalystathletics.com/exercise/408/Press-In-Split/

2. Jerk Drive 3x8r

https://catalystathletics.com/exercise/413/Jerk-Drive/

Strength:

1. KB Halo 3sx8r/side

2. KB American Swings 3sx15r/side

3. KB Static Lunge & 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:

Team Relays

Bag Push (Forward)

Bear Crawl

Broad Jumps

Sprints/ Laps

Bag Push (Backward)

Inchworm

Trainer determines distance. One partner works at a time then takes over when the other partner needs to rest. Alternate back and forth between partners until distance has been completed.

Wednesday June 13th, 2018

Skill:

1. Pause Jerk 3x8r

Perform with PVC or light BB weights

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

2. Press 3x8r

https://catalystathletics.com/exercise/90/Press/

Strength:

1. KB SL Kneeling OH Press 3sx6r/side

2. Hvy SA 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:

4 Rounds

x15 KB Squat with Swing

x15 KB Woodchop/side

x15 Single Leg Straight leg KB DL/side

x15 KB Russian Twists/side

x15 KB Front Lunges/side

Monday June 11th, 2018

Skill:

1. Drop to Split 3x8r

Perform with PVC or light BB weights

https://catalystathletics.com/exercise/417/Drop-To-Split/

2. Jerk Balance 3x8r

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

Strength:

1. KB Slingshot 3sx8r/side

2. KB EROM Push-ups 3sx6r

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:

12 min EMOM

Odd: 8 KB Suitecase Deadlifts + 12 Pushups

Even: 6 Burpee Box Jumps

***Rest 3 minutes***

12 min EMOM

Odd: 15 TRX Rows + 10 MB Slams

Even: 15 alternating jumping lunges/leg

Friday June 8th, 2018

Skill:

1. Clean Transition Deadlift 3x8r

Perform with PVC or light BB weights

https://catalystathletics.com/exercise/377/Clean-Transition-Deadlift/

2. Clean from Power Position 3x8r

https://catalystathletics.com/exercise/433/Clean-From-Power-Position/

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:

22 min AMRAP

A: 5 Man Makers

B: 5 Wall Walks

C: 5 BB Cleans

D: 5 Burpee Box Jumps

E: 5 Rollouts

1 Lap Together

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!

Wednesday June 6th, 2018

Skill:

1. Clean Segment Deadlift 3x8r

Perform with PVC or light BB weights

https://catalystathletics.com/exercise/324/Clean-Segment-Deadlift/

2. Clean Shrugs 3x8r

https://catalystathletics.com/exercise/93/Clean-Shrug/

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:

60s Work/20s Rest x3Rounds

Inchworms

Squat Thrust to KB High Pull

DB/KB Thrusters

Alt. Skater Lunges

-Alt. T-plank with Knee to Elbow

OH Weighted Alternating Lunges

Pushups

Monday June 4th, 2018

Skill:

1. Clean Lift Off 3x8r

Perform with PVC or light BB weights

https://catalystathletics.com/exercise/368/Clean-Lift-off/\

2. Clean Pull to Hold 3x8r

https://catalystathletics.com/exercise/450/Clean-Pull-To-Hold/

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:

25 Crunches

5 Burpees

25 Crunches

10 KB Thrusters

25 Crunches

15 Squat Jumps

25 Crunches

1 Lap

X3 Rounds

 

Friday June 1st, 2018

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 OH Warm-up 3sx5r

2. KB Push Press 3sx8r

3. KB Suitcase Row 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:

Teams Of 3 AMRAP

10min AMRAP

A- Row 200m

B- Planks

C- Wall Sits

Partners A Will Be The Timer. Teams will see how many meters they can row in the 10min AMRAP!

2min Rest

10min AMRAP

A- 1 Lap

B- Mt Climbers

C- TRX Squat Jumps

Partner A Will Be the timer. Teams will see how many laps they can accumulate in the 10min AMRAP!

Wednesday May 30th, 2018

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 Halo 3sx8r/side

2. KB Windmills 3sx5r/side

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

EMOM

A: BB Front Squat x8

B: KB Push Press x12

C: TRX Tucks x16

D: 1 lap

Go through each round in order from A-D for a total of 5 Rounds!