Friday August 18th, 2017

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 Slingshots 3sx8r/side

2. KB SDHP 3sx10r (Heavy)

3. KB Single Arm Suitecase 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:

2 person teams for time:

BUY IN – 100 Wall Balls (accumulated)

10-9-8-7-6-5-4-3-2-1 squat jumps

1-2-3-4-5-6-7-8-9-10 HR push-ups

10-9-8-7-6-5-4-3-2-1 Reverse Crunches

CASH OUT – 150 toes to bar (accumulated)

One person works while the other rests. First partner will complete a full round of squat jumps, push-ups, and V-ups before the other can start.

Wednesday August 16th, 2017

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. BB RDLs (70% of best weight) 3sx4r

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 x4Rounds

45s Work/15s Rest/transition

-BB Rollouts

-Airdyne Bike

-Wall Balls

-Rope Slams

-Bicycle Crunches

-Rest

Monday August 14th, 2017

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 Halos 3sx8r/side

2. KB Windmills 3sx5r/side

3. BB Front Squat (80% of best weight) 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:

20 min AMRAP

50 KB Swings

40 Goblet Squats

30 KB Suitecase DL

20 Plank Jacks

10 KB Double Cleans

At the End:

4 min Tabata: Hollow Rocks

Friday August 11th, 2017

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 Slingshots 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:

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 August 9th, 2017

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 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:

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!

Monday August 7th, 2017

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. BB Goodmornings 3sx10r

2. BB Power Clean & Split Jerks 4sx2+2r

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:

3 Rounds

10 BB Front Squats

20 Pushups

10 BB Thrusters

20 Goblet Squats

10 Pullups

20 Box Jumps

10 Burpees

Friday August 4th, 2017

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. 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 Sets
Set 1
A: DB Iron Cross x15
– Sit Outs x20
B: TRX Pull Ups x15
x3 Rounds
Set 2
A: BB Roll Outs x10
– Steps x2
B: Suitcase DL x15
x3 Rounds
Set 3
A: Ball Slams x20
– Box Jumps x10
B: Leg Lifts x20

Partners will super set the A and B workouts meeting in the middle each round to perform the workout between A and B.

 

Wednesday August 2nd, 2017

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. 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:

Buy In: 200 Jump Rope

20- KB SDHP
15- KB Push Press
10- KB AM. Swings
x3 Rounds

Half Time: 200 Jump Rope

10- EROM Push Ups
15- GUSU
20- Goblet Squat
x3 Rounds

Cash Out: 200 Jump Rope

Monday July 31st, 2017

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
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:

50/20 Superset

A- 50 Jumping Jacks
A- 20 Push Ups

B- 50 Crunches
B- 20 Jumping Lunges

C- 50 Plank Jacks
C- 20 Box Dips

D- 50 Jump Rope
D- 20 TRX Rows

x3 Rounds of each superset before moving on!

Friday July 28th, 2017

Skill:

– Depth Jumps + Tuck Jumps 3sx6r

– Rebound Box Jumps 3sx6r

Please watch this video to see some of the different techniques we are incorporating
https://www.12minuteathlete.com/box-jumps-tutorial/

*Superset exercises*

Strength:

1. KB Slingshot 3sx8r/side
2. KB Double Hand Front raise to OH 3sx8r
3. BB Power Jerks 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:

1 Min Work / 30 Sec Rest

A: Wall Sit Pass
B: Burpee Pass
A: Wheel Barrel Push Ups
B: Wheel Barrel Squat
A: Wall Sit Holding Band
B: Band Sprints
A: Tube Band Row
B: Tube Band Press
A: Sit Up MB Throw
B: MB Slam x2
x4 Rounds

Partners will each perform an exercise together. Partner A will perform the A exercise while Partner B performs the B exercise for 1 minute each. After one minute, partners have 30 seconds to rest/switch to the other exercise. Partners perform the exercises for 4 rounds total between them (2 rounds each).