Monday October 16th, 2017

Skill:

Plank variations

1. SB (elbows on) plank – 2x45s

2. Plank Jacks 2x45s

3. Plank Pikes – 2x45s

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

Strength:

1. KB Bottoms up Press 3sx8r

2. KB SA Plank Row 3sx6r/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:

Fabulous 50

x10 Box Jumps

x10 Push Ups

x10 Goblet Squats

x10 KB GUSU

x10 Burpees

x5 Rounds

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Friday October 13th, 2017

Skill:

Plank variations

1. Plank w/ Alt. Leg lift – 2x45s

2. Knee to inside elbow (cross body) plank – 2x45s

3. Sphinx Plank Pushup – 2x45s

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

Strength:

1. KB Halo 3sx8r/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:

Partner 4 CornersOn Track or Particular Area/distance

Between partners you must push a kickbag from corner to corner around the track/distance. At each corner the partners will stop and perform one exercise of the allotted number of reps for each exercise. Partners will go around the track 3 times switching when needed to push the bag and performing a different exercise at each corner.

Corner 1 x40 each exercise

  1. TRX Tucks
  2. TRX Rows
  3. TRX Squats Jumps

    Corner 2 x40 each exercise

  4. Ball Slams
  5. Russ. Twist
  6. Burpee Over MB

    Corner 3 x40 each exercise

  7. KB Goblet Squat
  8. KB SDHP
  9. KB GUSU

    Corner 4 x40 each exercise

  10. Push Ups
  11. Superman
  12. MT. Climbers/side

Wednesday October 11th, 2017

Skill:

Plank variations

1. Knees to outside elbow plank (alt.) – 2x45s

2. Reverse Plank alt. Leg raises – 2x45s

3. Plank w/ feet on SB – 2x45s

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

Strength:

1. KB OH Warm-up 3sx8r

2. Hvy 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:

5 Rounds

3 Laps/300 Jump Rope

40 Russian KB Swings

20 Air Squats

10 Pullups

Monday October 9th, 2017

Skill:

Plank variations

1. Side Plank w/ Leg Lift – 2x45s

2. Plank hip drops – 2x45s

3. Extended Planks – 2x45s

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

Strength:

1. KB Slingshot 3sx8r/side

2. KB EROM Push-ups 3sx8r

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:

AMRAP 15min

– 15 1 lap

– 15 SDHP

– 15 TRX pull ups

– 15 Goblet Squat

– 15 HR Push ups

2min Rest

AMRAP 5min

– 10 GUSU

– 20 Leg Lifts

– 30 Mt. Climbers

Friday October 6th, 2017

Skill:

Plank variations

1. Side Plank – 2x45s

2. Chaturanga Plank – 2x45s

3. Single Leg Plank – 2x45s

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

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:

Partner KB 1000 Rep Workout

– KB Swings X100

– KB Windmills X50/ Side

– KB AM. Swings X100

– KB Goblet Squats X100

– KB R. Twist X200

– KB Alt Cleans X100

– KB GUSU X100

– KB Push Press X100

– KB Lunges X100

One partner works at a time splitting the reps of each workout!

Wednesday October 4th, 2017

Skill:

Plank variations

1. Reserve Plank – 2x45s

2. Plank Shoulder Taps – 2x45s

3. Single Arm Plank – 2x45s

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

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:

EMOM: 24mins

Minutes 1-12

x15 DB/KB Push Press

x15 TRX Rows

Minutes 13-24

x12 Pushups

x15 Goblet Squats

Monday October 2nd, 2017

Skill:

Plank variations

1. High plank – 2x45s

2. Crouching Hover plank – 2x45s

3. Superplanks 2x45s

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

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:

For Time

30 Squats

30 Squat Jumps

20 Squats

20 Squat Jumps

10 Squat

10 Squat Jumps

30 Burpees

30 KB Swings

20 Burpees

20 KB Swings

10 Burpees

10 KB Swings

30 V-ups

60 Russian Twists (both sides)

20 V-ups

40 Russian Twists

10 V-ups

20 Russian Twists

Friday September 29th, 2017

Skill:

5-10 minutes of stretching after conditioning

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:

Partner Conditioning

Total 100 reps each set

Partner A: TRX Jump Squats x 10r

Partner B: Static Squat Hold (While partner A is working)

BOTH – 1 Lap

Partner A: HR Pushups x 10r

Partner B: High Plank Hold

BOTH – 1 Lap

Partner A: Pull-ups x 10r

Partner B: KB Rack Hold

BOTH – 1 Lap

Partner A: Sit-Outs x 10r

Partner B: V-sit Hold

BOTH – 1 Lap

Wednesday September 27th, 2017

Skill:

5-10 minutes of stretching after conditioning

Strength:

1. KB Slingshot 3sx8r/side

2. KB Double Hand Front raise to OH 3sx8r

3. KB Power 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:

2 Laps

KB Windmill x5/ Side

2 Laps

KB Windmill x5/ Side

TRX Pistol Squats x10/ Leg

2 Laps

KB Windmill x5/ Side

TRX Pistol Squats x10 / Side

HR Push Ups x15

2 Laps

KB Windmill x5/ Side

TRX Pistol Squats x10 / Side

HR Push Ups x15

KB Swings x20

Monday September 25th, 2017

Skill:

5-10 minutes of stretching after conditioning

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:

10 Burpees

20 R- Twist/ side

10 Burpees

20 TRX Curls

10 Burpees

20 Air Squats

10 Burpees

20 Tuck Jumps

10 Burpees

20 Sit Outs

10 Burpees

20 Leg Lifts

10 Burpees

20 Supermans

10 Burpees

20 TRX Rows

10 Burpees

20 V Ups

10 Burpees