Friday February 2, 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!

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!

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Monday January 29th, 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:

  1. 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

Friday January 26th, 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:

Teams Of 3 AMRAP

10min AMRAP

A- Row 200m

B- Planks

C- Wall Sits

Partners A Will Be The Timer. Teams will see how many meters they can row in the 10min AMRAP!

2min Rest

10min AMRAP

A- 1 Lap

B- Mt Climbers

C- TRX Squat Jumps

Partner A Will Be the timer. Teams will see how many laps they can accumulate in the 10min AMRAP!

Wednesday January 24th, 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 3sx6r/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:

EMOM

A: BB Front Squat x8

B: KB Push Press x12

C: TRX Tucks x16

D: 1 lap

Go through each round in order from A-D for a total of 5 Rounds!

Monday January 22nd, 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 TRX Pistol Squat 3sx6r/side

3. KB Lying Chest Press 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:

BB Roll outs

-Box Jumps

-Burpees

-Ball Slams

-Wall Ball

V-ups

x10 reps to start each workout + 2 every round

x 5 rounds

Friday January 19th, 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

2. KB Turkish Get Ups 3sx3r/side

3. BB Deadlift (85% of best weight) 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

  • 10 Laps
  • 20 Pull Ups
  • 30 BB Roll Outs
  • 40 KB Thrusters
  • 50 Box Jumps
  • 60 T2B
  • 70 Sit Outs
  • 80 Wall Ball
  • 90 Jumping Lunges
  • 100 Ball Slams

Wednesday January 17th, 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. KB Single Arm Swing 3sx10r/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:

Buy In: 5 Laps

10- Pull Ups

20- Sit Outs

30- Squat Jumps

40-TRX Rows

50- Ab Mat Sit Ups

40- Lunges

30- Ball Slams

20- KB Swings

10- T2B

Cash Out: 5 Laps

Monday January 15th, 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 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:

2 Rounds

x50 Situps

x100 Jump Rope

x100 Flutter Kicks (each leg)

x100 Jump Rope

x50 Leg Raises

x100 Jump Rope

x100 Mountain Climbs (Each leg)

x100 Jump Rope

x100 Cherry Pickers (each side)

x100 Jump Rope

Wednesday January 10th, 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 SDHP

10 min EMOM

ODD:

-15 Dead Hang Sprints/Single knee tucks (each side)

Even:

– 30 R Twist (each side)

Monday January 8th, 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 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:

X 5 rounds

x10 Box Jumps

x10 Push Ups

x10 Goblet Squats

X10 KB GUSU

x10 Burpee

1 Lap Between Each Round