06-02-17 Friday

Skill:

Warm Up

Hollow Rocks 3sx20r

Handstand Holds On Wall 3sx45sec

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:

Partners:

Ball Slams
Box Jumps
Plank Jacks
TRX Inverted Rows

1min Rounds For 5 Rounds Each Workout
Partner A Will Start With The First 30s Of Min And Partner B Will Take Over For The Last 30s!

05-31-17 Wednesday

Skill:

Warm Up

Plate OH Carry 3 Lap

Wall Walks 3sx7r

Strength:

1. KB OH Warm-up 3sx8r
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:

50 Burpees Workout!

20 T2B
5 Burpees
20 Dips
5 Burpees
20 KB Push Press
5 Burpees
20 Hollow Rocks
5 Burpees
20 HR Push Ups
5 Burpees
20 Squat Jumps
5 Burpees
20 KB Bent Rows
5 Burpees
20 TRX Tucks
5 Burpees
20 Lunges
5 Burpees
20 KB Cleans
5 Burpees

05-29-17 Monday

Skill:

Warm Up

Bear Crawl 3sx1min

Elevated Pikes 3sx1min

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:

For Time:
15 Air Squats
15 Sit Ups
10 Push Ups
10 TRX Inverted Rows
5 Burpees
5 Sit Outs (Each Side)
1 Lap
x5 Rounds

05-26-17 Friday

Skill:

Warm Up

Hollow Rocks 3sx15r

Handstand Holds On Wall 3sx45sec

Strength:

1. KB Slingshot 3sx8r/side
2. KB EROM Push-ups 3sx8r
3.BB Power Jerks (80% of best weight) 4sx3r

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!
50 Squats Each (Partners face each other holding hands)
-2 Laps Together
40 Sit Ups Each (Have feet together passing MB back and forth)
-200 Skips Together
30 Lateral Lunges 15 Each Side (Each partner lunges and they pass a MB back and forth each time they meet in middle)
-3 Sets Of Steps Together
20 Push Ups Each ( Partners do pushups together slapping hands at top)
-2 Laps Together
10 Soccer Throws Each (Partners stand apart OH throwing a MB back and forth, ball should hit ground before reaching partner)
-200 Skips Together
5 Band Sprints Each (One partner holds band other is in band sprinting)
-3 Sets of Steps Together
x1 Round

05-24-17 Wednesday

Skill:

Warm Up

Plate OH Carry 2 Lap

Wall Walks 3sx6r

Strength:

1. KB Goodmornings 3sx10r
2. BB Clean High Pulls 3sx4r (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:

“Twenty-two’s”
2 laps/200 jump rope
20 HR push-ups
2 laps
20 BB front squat
2 laps
20 pull-ups
2 laps
20 SDHP
2 laps
20 wall balls
2 laps
20 T2B
2 laps
20 BB power clean
2 laps
20 plank jack
2 laps
20 box jumps
2 laps
20 BB thrusters
1 round through the list – 22 min time cap
22 burpee penalty if you don’t make the time cap

05-22-17 Monday

Skill:

Warm Up

Bear Crawl 3sx45sec

Elevated Pikes 3sx45sec

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:

10 Min AMRAP
5- Double KB Cleans
10- KB Renegade Rows
15- KB Thrusters
1 min rest
8 Min AMRAP
1- Lap
5- Broad Jumps
10- Jumping Lunges
1 min rest
6 Min AMRAP
5- KB Suitcase DL (or BB)
10- Sit Ups
15- Leg Lifts

05-19-17 Friday

Skill:

Warm Up

Hollow Rocks 3sx15r

Handstand Holds On Wall 3sx30sec

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:

In teams of 2 complete as many reps as possible in 15 minutes:
1 bear complex
2 burpees
2 bear complexes
4 burpees
3 bear complexes
6 burpees
etc. following same pattern until the time runs out

Core Meltdown
45s Work/15s Rest
Flutter Kicks
Supermans
Cherry Picker
Heel Touches
Bicycle Crunches

05-17-17 Wednesday

Skill:

Warm Up

Plate OH Carry 2 Lap

Wall Walks 3sx5r

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:

KB Complex
6 KB Snatch/side
8 KB Push Press
10 KB Rack Squat
12 SA KB High Pull/side
14 Plank Jacks on KB
Switch to complete opposite side
2 laps after both rounds have been completed
x 4 rounds

05-15-17 Monday

Skill:

Warm Up

Bear Crawl 3sx45sec

Elevated Pikes 3sx45sec

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:

100 Jump Rope (single)
100 Jumping Jacks
90 Jump Rope
90 Crunches
80 Jump Rope
80 Air Squats
70 Jump Rope
70 Leg Lifts
60 Jump Rope
60 MB Slams
50 Jump Rope
50 Russian twist/side
40 Jump Rope
40 TRX Rows
30 Jump Rope
30 Plank Jacks
20 Jump Rope
20 Pushups
10 Jump Rope
10 Burpees

05-12-17 Friday

Skill:

Warm Up

Hollow Rocks 3sx10r

Handstand Holds On Wall 3sx30sec

Strength:

1. KB OH Warm-up 3sx8r
2. BB Deadlift (90% of best weight) 5sx3r

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