Monday December 11th, 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 Slingshot 3sx8r/side

2. KB EROM Push-ups 3sx6r

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:

TABATA Supersets!!

20s Work/ 10s Rest

1A: Air Squat

1B: Squat Jumps

2A: Push Ups

2B: Burpees

3A: Crunches

3B: Plank Jacks

4A: TRX Inverted Rows

4B: Ball Slams

5A: KB Swings

5A: Jump Rope

Clients will superset each set of workouts TABATA style for 8 rounds. (4 times each workout) then they will move on to the next superset until all supersets are complete!

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Friday December 8th, 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. 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:

Team Relays

Bag Push (Forward)

Bear Crawl

Broad Jumps

Sprints/ Laps

Bag Push (Backward)

Inchworm

Trainer determines distance. One partner works at a time then takes over when the other partner needs to rest. Alternate back and forth between partners until distance has been completed.

Wednesday December 6th, 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. 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:

Stations x3Rounds

45s Work/15s Rest/transition

-BB Rollouts

Rowing Machine

-Wall Balls

-Rope Slams

Flutter Kicks

OH Weighted Alternating Lunges

DB Bicep Curl to Press

-Rest

Monday December 4th, 2017

Skill:

1. Clean Lift Off 3x8r

Perform with PVC or light BB weights

https://catalystathletics.com/exercise/368/Clean-Lift-off/

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2. Clean Pull to Hold 3x8r

https://catalystathletics.com/exercise/450/Clean-Pull-To-Hold/

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 Crunches

5 Burpees

25 Crunches

10 KB Thrusters

25 Crunches

15 Squat Jumps

25 Crunches

1 Lap

X3 Rounds

Friday December 1st, 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 OH Warm-up 3sx8r

2. KB SA Rack Squat 3sx6r/side

3. BB Power Jerk + Split Jerk 3sx2r+2r (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:

22 min AMRAP

A: 5 Man Makers

B: 5 Wall Walks

C: 5 BB Cleans

D: 5 Burpee Box Jumps

E: 5 Rollouts

1 Lap Together

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 November 29th, 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 Halo 3sx8r/side

2. KB SL Deadlift 3sx8r/leg

3. KB SA Rack Reverse Lunges 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:

4 Rounds for Time

10 Burpees

1 Lap

10 Air Squats

1 Lap

10 Pushups

1 Lap

10 Situps

1 Lap

Monday November 27th, 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 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 min EMOM

Odd: 5 KB Deadlifts + 10 MB Slams

Even: 6 Burpee Box Jumps

***Rest 3 minutes***

10 min EMOM

Odd: 10 TRX Pullups + 5 HR Pushups

Even: 12 KB Thrusters

Friday November 24th, 2017

Skill:

1. Hang Clean Pull 3x8r

Perform with PVC or light BB weights

https://catalystathletics.com/exercise/361/Hang-Clean-Pull/

2. Hip Clean 3x8r

https://catalystathletics.com/exercise/365/Hip-Clean/

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:

BB & Core Ladder:

BB DL 10,9,8…1

BB Front Squats 10,9,8…1

Wtd. GUSU 10,9,8…1

BB Bentover Rows 10,9,8…1

Supermans 10,9,8…1

BB Thrusters 10,9,8…1

Plank Hip Drops (each side)10,9,8…1

Partners complete the ladder together either splitting up exercises or reps of each exercise.

Wednesday November 22nd, 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. KB OH Warm-up 3sx6r

2. Hvy KB Push Press 3sx5r

3. KB Side Lunges 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:

Thanksgiving Sampler Platter

For Time:

5 Rounds of:

5 Pull-ups

10 Pushups

15 Air Squats

Then, 4 Rounds of:

5 Handstand Walks

15 KB Swings

Then, 3 Rounds of:

15 Box Jumps

15 K2E

Then, 2 Rounds of:

20 Wall Balls

30 Situps

Then 1 Round of:

25 Burpees

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.