Monday May 28th, 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:

TRX Roll outs

Squat Jumps

-Burpees

KB American Swings

-Wall Balls

V-ups

x10 reps to start each workout + 2 every round

x 5 rounds

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Friday May 25th, 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 3sx5r

2. KB Turkish Get Ups 3sx3r/side

3. BB Deadlift (85% 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:

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 May 23rd, 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:

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

Monday May 21st, 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 Figure 8’s 3sx8r

3. BB Thrusters 4sx4r (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:

Buy In: 2 Laps

10- BB Cleans

20- Burpees over the bar

30- Situps

40-TRX Rows

50- Ball Slams

40- TRX Rows

30- Situps

20- Burpees over the bar

10- BB Cleans

Cash Out: 2 Laps

Friday May 18th, 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 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:

Partner 1000 Rep Workout

100 Box Jumps

100 Pull-ups

100 KB Swings

100 Walking Lunges (50 per leg)

100 Leg Lifts

100 KB Push Press

100 Supermans

100 Wall Balls

100 Hollow Rocks

100 TRX Tucks
Between partners complete the number of reps for each exercise. One partner works while the other rests.

Wednesday May 16th, 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 KB SDHP

10 min EMOM

ODD:

-25 Dead Hang Sprints/Single knee tucks (each side)

Even:

– 30 Plank Hip Drops (each side)

 

Monday May 14th, 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 3sx6r/side

2. KB Double Lunge (front lunge to back lunge) 3sx6r/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 to Supermans

x10 KB Reverse Lunges/side

X10 KB GUSU

x10 Burpee

x1 Sprinting Lap

Friday May 11th, 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 EROM Push-ups 3sx8r

3. BB Power Cleans (80% of 1RM) 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:

Partner Workout

Partner A Performs exercise while Partner B holds static position

4 Rounds each partner then move onto next set

A: 200 Jump Ropes

B: Dead Hangs

A: 50 TRX Squat Jumps

B: Bottom of KB Pushup position

A: 50 Plank Jacks

B: V-sit Hold

A: 50 TRX Rows

B: Plate Front Raise Hold (Straight in front of chest)

Wednesday May 9th, 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 3sx5r

2. KB Goblet Squat 3sx10r

3. BB Push Press 4sx3r (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:

18 Min AMRAP

2 Burpees

5 Pull Ups

2 Burpees

10 Push Ups

2 Burpees

15 Goblet Squats

5 min AMRAP

15 Leg Lifts

10 GUSU

5 Hollow Rocks to Supermans

Monday May 7th, 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 SA Deadlift 3sx6r/arm

3. KB Alternating KB Swings 3sx10/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:

50 KB Swings

20 Wtd. Russian Twists/side

40 KB Snatches (20 per side)

20 Wtd. Russian twists/side

30 KB High Pulls (15 per side)

20 Wtd. Russian Twists/side

20 KB Double Cleans

20 Wtd. Russian twists/side

10 Goblet Squats to OH Press

20 Wtd. Russian twists/side