Monday February 19th, 2018

Skill:

6-8 Min

Pull Up Progression

-TRX Pull Ups

– Banded Pull Ups (Progress Through Thinner Bands)

– Negative Pull Ups

– Pull Ups!

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:

20 min AMRAP:

5 BB Deadlifts

15 Air Squats

4 BB Deadlifts

15 Butterfly Situps

3 BB Deadlifts

15 Pushups

2 BB Deadlifts

15 Plank Pikes

1 BB Deadlift

15 KB Swings

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Friday February 16th, 2018

Skill:

6-8 Min

Pull Up Progression

-TRX Pull Ups

– Banded Pull Ups (Progress Through Thinner Bands)

– Negative Pull Ups

– Pull Ups!

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:

A: 2 Running Laps

B: Wall Sit

A: Farmers Carry 1 Lap

B: Plank Hold

A: OH Plate Carry 1 Lap

B: T2B

Partners will go through each super-set 3 times before moving on. Partner A will be the timer for partner B who will hold his or her static position till partner A is done!

Wednesday February 14th, 2018

Skill:

6-8 Min

Pull Up Progression

-TRX Pull Ups

– Banded Pull Ups (Progress Through Thinner Bands)

– Negative Pull Ups

– Pull Ups!

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 Box Jumps

25 Pullups

25 KB American Swings

25 Goblet Squats

25 Sit-ups

25 KB Suitecase Deadlifts

25 Wall Balls

25 TRX Reverse Flyes

25 Double KB Cleans

Monday February 12th, 2018

Skill:

6-8 Min

Pull Up Progression

-TRX Pull Ups

– Banded Pull Ups (Progress Through Thinner Bands)

– Negative Pull Ups

– Pull Ups!

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:

5 Rounds

10 Burpees

10 Sitouts/side

10 Goblet Squats

10 Tricep Dips

10 DB Bentover Rows

10 Box Jumps

10 Pushups

10 Wtd. GUSU

10 Inchworms

10 KB Suitecase DL

Friday February 9th, 2018

Skill:

6-8 Min

Pull Up Progression

-TRX Pull Ups

– Banded Pull Ups (Progress Through Thinner Bands)

– Negative Pull Ups

– Pull Ups!

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:

Between Partners

Set 1:

A: Row 200m

B: Plank Jacks

Must accumulate 2000m before moving to next set

Set 2:

A: 1 Lap

B: Hvy Plate OH Press

Must accumulate 12 laps before moving to the next set

Set 3:

A: 150 Single Jump Rope

B: KB Deadlift

Must accumulate 1500 Single jump ropes

Wednesday February 7th, 2018

Skill:

6-8 Min

Pull Up Progression

-TRX Pull Ups

– Banded Pull Ups (Progress Through Thinner Bands)

– Negative Pull Ups

– Pull Ups!

Strength:

1. KB Tactical Lunge 3sx8r/side

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:

EMOM: 10 Mins

1 BB Power Clean

1 BB Push Press

1 Front Squat

1 Thruster

 

EMOM: 10 mins

1 BB Deadlift

1 BB Bentover Row

1 BB Rollout

Monday February 5th, 2018

Skill:

6-8 Min

Pull Up Progression

-TRX Pull Ups

– Banded Pull Ups (Progress Through Thinner Bands)

– Negative Pull Ups

– Pull Ups!

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:

8 Min Leg AMRAP

– Jumping Lunges x10 Each Side

– Goblet Squat x15

– Jumping Jacks x50

8 Min Arm/ Shoulder AMRAP

– Man Makers x5

– TRX Inverted Rows x10

– DB Lateral Flys x15

8 Min Core AMRAP

– V- Ups

– Sprawl Outs x10

– Bicycle Crunches x20 Each Side

Friday February 2nd, 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/side

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:

Partner Workout For Time

A: HR Push Upsx7

B: BB Rolloutsx7

C: Burpeesx7

D: BB Power Cleansx7

E: Sit Outsx7

F: BB Push Press x7

G: Jumping Lunges x7 Each Side

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!

Friday February 2nd, 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/side

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:

Partner Workout For Time

A: HR Push Upsx7

B: BB Rolloutsx7

C: Burpeesx7

D: BB Power Cleansx7

E: Sit Outsx7

F: BB Push Press x7

G: Jumping Lunges x7 Each Side

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 January 31st, 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:

Trainer’s Choice – 3 KB or BB exercises

Conditioning:

Trainer’s Choice