Wednesday January 17th, 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 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:

Buy In: 5 Laps

10- Pull Ups

20- Sit Outs

30- Squat Jumps

40-TRX Rows

50- Ab Mat Sit Ups

40- Lunges

30- Ball Slams

20- KB Swings

10- T2B

Cash Out: 5 Laps

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Monday January 15th, 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 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:

2 Rounds

x50 Situps

x100 Jump Rope

x100 Flutter Kicks (each leg)

x100 Jump Rope

x50 Leg Raises

x100 Jump Rope

x100 Mountain Climbs (Each leg)

x100 Jump Rope

x100 Cherry Pickers (each side)

x100 Jump Rope

Wednesday January 10th, 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 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:

10 Min EMOM

ODD:

– 10 KB Thrusters

– 10 TRX Back Flys

Even

– 10 HR Push Ups

– 10 SDHP

10 min EMOM

ODD:

-15 Dead Hang Sprints/Single knee tucks (each side)

Even:

– 30 R Twist (each side)

Monday January 8th, 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 Bob & Weave 3sx8r/side

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

X 5 rounds

x10 Box Jumps

x10 Push Ups

x10 Goblet Squats

X10 KB GUSU

x10 Burpee

1 Lap Between Each Round

Friday January 5th, 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 Slingshot 3sx8r/side

2. KB EROM Push-ups 3sx8r

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

Partner A Performs exercise while Partner B holds static position

4 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 January 3rd, 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 3sx8r

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:

18 Min AMRAP

2 Burpees

5 Pull Ups

2 Burpees

10 Push Ups

2 Burpees

15 Goblet Squats

 

5 min AMRAP

15 Leg Lifts

10 GUSU

5 Sprawl Outs

Monday January 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 Halo 3sx8r/side

2. KB SA Deadlift 3sx8r/arm

3. KB Alternating KB Swings 3sx10/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:

20 Min AMRAP

15 KB Swings

10 Burpee

15 Air Squats

Friday December 29th, 2017

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

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

1 Lap Together

10- Man Makers

1 Lap Together

90- Squat Jacks

1 Lap Together

20- Wall Walks

1 Lap Together

80- Pull Ups

1 Lap Together

30- Burpee Jacks

1 Lap Together

70- V- Ups

1 Lap Together

40- Sit Outs (each side)

1 Lap Together

60- Jump Lunges (each side)

1 Lap Together

50- Thrusters

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

Wednesday December 27th, 2017

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:

For Time:

KB Swings/Box Jumps/DB Shoulder Press

20/2/20

18/4/18

16/6/16

14/8/14

12/10/12

10/12/10

8/14/8

6/16/6

4/18/4

2/20/2

Monday December 25th, 2017

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:

3 Rounds

10 BB Front Squats

20 Pushups

10 BB Thrusters

20 Goblet Squats

10 Pullups

20 Box Jumps

10 Burpees