Monday May 21st, 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 Figure 8’s 3sx8r

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:

Buy In: 2 Laps

10- BB Cleans

20- Burpees over the bar

30- Situps

40-TRX Rows

50- Ball Slams

40- TRX Rows

30- Situps

20- Burpees over the bar

10- BB Cleans

Cash Out: 2 Laps

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Friday May 18th, 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 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:

Partner 1000 Rep Workout

100 Box Jumps

100 Pull-ups

100 KB Swings

100 Walking Lunges (50 per leg)

100 Leg Lifts

100 KB Push Press

100 Supermans

100 Wall Balls

100 Hollow Rocks

100 TRX Tucks
Between partners complete the number of reps for each exercise. One partner works while the other rests.

Wednesday May 16th, 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 KB SDHP

10 min EMOM

ODD:

-25 Dead Hang Sprints/Single knee tucks (each side)

Even:

– 30 Plank Hip Drops (each side)

 

Monday May 14th, 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 3sx6r/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:

X 5 rounds

x10 Box Jumps

x10 Push Ups to Supermans

x10 KB Reverse Lunges/side

X10 KB GUSU

x10 Burpee

x1 Sprinting Lap

Friday May 11th, 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) 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:

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 May 9th, 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 Goblet Squat 3sx10r

3. BB Push Press 4sx3r (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 Hollow Rocks to Supermans

Monday May 7th, 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 3sx6r/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:

50 KB Swings

20 Wtd. Russian Twists/side

40 KB Snatches (20 per side)

20 Wtd. Russian twists/side

30 KB High Pulls (15 per side)

20 Wtd. Russian Twists/side

20 KB Double Cleans

20 Wtd. Russian twists/side

10 Goblet Squats to OH Press

20 Wtd. Russian twists/side

Friday May 4th, 2018

Skill:

Ladder Drills

-Sprints

-Slide Step

-Wide Hop

-Heismam

X3 Rounds

(complete all 3rounds before moving on to the next workout)

https://www.youtube.com/watch?v=jH0eQxA_mcE

Strength:

1. KB Slingshots 3sx10r/side

2. KB SA Rack Squat 3sx6r/side

3. SA Push 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:

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 May 2nd, 2018

Skill:

Cone Drills

-U Drill

3 Rounds x 2 reps through

-Lateral Weave

3 Rounds x 20sec work

-Shuttle Run

x 3 Rounds

https://www.youtube.com/watch?v=FPdyMNXg4yY

https://www.youtube.com/watch?v=NTPv84f2ykc

Strength:

1. KB Kneeling SA Press 3sx8r

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:

10 Rounds for Time

10 Pushups

10 Situps

10 Goblet Squats

Monday April 30th, 2018

Skill:

Line Drills:

– Horizontal Jumps

– Alt Line Drill

– Lateral Jumps

– Lateral Cross Jumps

X3 Round

15sec work/ 30sec rest

(Complete each movement for the 3 rounds before moving on to the next)

https://www.youtube.com/watch?v=lEC-PLUTpuc

Strength:

1. KB Bottoms up Press 3sx8r

2. KB OH Walking Lunges 3sx10r/side

3. KB Double Suitecase Row 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:

Dirty 30

30 Box Jumps

30 Burpee to Jumping Pullups

30 KB American Swings

30 Box Step-ups/leg

30 Knees to elbows (hanging)

30 V-sit DB tricep extension

30 KB Good mornings

30 Wall Balls

30 TRX Tucks

30 Reverse Crunches