Monday November 20th, 2017

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 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:

Ladder Supersets

#1

– BB Deadlifts

– Wtd. GUSU

#2

– KB/DB Lying Chest Press

– BB Bentover Rows

#3

– Bodyweight Tricep Dips

– DB Bicep Curls

Start at 10 reps each and work down to 1 rep each. Complete the first superset before moving to the next.

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Friday November 17th, 2017

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 Slingshot 3sx8r/side

2. KB Double Hand Front raise to OH 3sx8r

3. BB Split Jerks 4sx4r

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 of 2:

Partners will work at the same time trying to perform as many reps as they can of the exercise. Partners will only have 60 seconds to get as many reps as they can. Track reps from each minute, add all at the end to see who had the most. Teams will get a 30 second rest in between exercises.

60s Work/30s Rest

1. Pushups

2. MB Slams

3. TRX Rows

4. V-ups

5. Burpees

6. KB American Swings

7. Plank Jacks

8. Box Jumps

9. KB SDHP

10. Sit-outs (both side is 1 rep)

11. KB/DB Thrusters

12. Leg Lifts

Wednesday November 15th, 2017

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 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:

For Time: x3 Rounds

10 Jumping Lunges (each side)

10 Burpees

10 squat Jumps

20 Sit Ups

20 Mt Climbers (each side)

20 Supermans

30 Russian Twist (each side)

30 Jumping Jacks

30 High Knees (each side)

Monday November 13th, 2017

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 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:

2 Laps

10 SDHP

5 BB Power Cleans

10 SDHP

2 Laps

10 Box Jumps

5 BB Power Cleans

10 Box Jumps

2 Laps

10 T2B

5 BB Power Cleans

10 T2B

2 Laps

10 HR Push Ups

5 BB Power Cleans

10 HR Push Ups

Friday November 10th, 2017

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. 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:

Team workout: Split up group into 2-3 teams of equal numbers

1. Rowing machine 300m, 200m, 100m

2. KB Swings

3. HR Pushups

4. Weighted Reverse Lunges

5. Jump Rope

Each team is competing against each other. One member of each team is at a station. The first team member will perform 300m of rowing while the others are performing the other stations. The team switches when the first member of that team completes the rowing portion (300m). Each team member rows 300m to complete the first round. The next round, each member of the team completes a 200m row while the other team members are at each station. The last round, each member of the team completes a 100m row. The team the finishes first wins!!!

Wednesday November 8th, 2017

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. 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:

20 Min AMRAP

15 KB Swings

10 Burpee

15 Air Squats

10 Push Ups

 

5 Min AMRAP

MAX V Ups

Monday November 6th, 2017

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 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:

21-15-9

KB Thrusters

Pushups

Goblet Squats

Pullups

Walls Balls

Situps

Friday November 3rd, 2017

Skill:

Plank variations

1. Reverse Planks 2x45s

2. Low Plank Pikes 2x45s

3. Chaturanga Planks 2x45s

https://greatist.com/move/plank-variations-for-core-strength

Strength:

1. KB Bottoms up Press 3sx8r

2. KB OH Walking Lunges 3sx10r/side

3. KB SA Suitcase 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:

2 Partner Team

150 Walls Balls between partners – EMOM x 5 Sit-outs/side

150 Box Jumps between partners – EMOM x 5 Hollow Rocks

150 MB GUSU between partners – EMOM x 5 Jumping lunges/side

150 KB SDHP between partners – EMOM x 5 Plank Jacks

150 TRX Rows between partners – EMOM x 5 HR Pushups

Partner A = Even; Partner B = Odd

Partner A performs as many of the 150 set exercise until the EMOM; then performs the EMOM. After completing the EMOM exercise, partner B takes over.

Wednesday November 1st, 2017

Skill:

Plank variations

1. Low Plank 2x45s

2. TRX Plank w/ Abduction/Adduction 2x45s

3. Extended Plank 2x45s

https://greatist.com/move/plank-variations-for-core-strength

Strength:

1. KB OH Warm-up 3sx6r

2. KB Turkish Get Ups 3sx3r/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:

Assault Pyramid

3-6-9-12-15-12-9-6-3

KB/DB Clean & Power Jerks

– Knees to Elbows or T2B

– Plank Jacks

– Box Jumps

Monday October 30th, 2017

Skill:

Plank variations

1. High Plank 2x45s

2. Crouching Hover plank 2x45s

3. Partner Plank w/ Weight Exchange (partners face each and pass weight back & forth) 2x45s

https://greatist.com/move/plank-variations-for-core-strength

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:

Cash In: 5 Laps

Ball Slams Burpees x15

HR push ups x 30

TRX rows x45

Air squats x60

Plank jacks x75

Leg lifts x90

Hip thrusters x105

Cash out: 200 skips