Wednesday July 26th, 2017

Skill:

-Broad Jumps 3sx6r

-Box Jump with Step Down 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 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:

Round 1
50 Pushups
50 Squats
50 Situps
1 minute rest
Round 2
40 Pushups
40 Squats
40 Situps
1 minute rest
Round 3
30 Pushups
30 Squats
30 Situps
1 minute rest
Round 4
20 Pushups
20 Squats
20 Situps
1 minute rest
Round 5
10 Pushups
10 Squats
10 Situps
DONE!!!

Monday July 24th, 2017

Skill:

-Depth Jumps 3sx6r

-Tuck 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 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:

Cardio & Strength Mash-up
0:00-1:00 Jump Rope
1:00-2:00 DB Renegade Rows
2:00-3:00 Jump Rope
3:00-4:00 Alternating Skater Lunges
4:00-5:00 Jump Rope
5:00-6:00 Single Leg DL/Touchdowns
6:00-7:00 Jump Rope
7:00-8:00 Alternating T-plank Pushup
8:00-9:00 Jump Rope
9:00-10:00 Goblet Squats
10:00-11:00 Jump Rope
11:00-12:00 Wtd. Russian Twists

Friday July 21st, 2017

Skill:

– Depth Jumps + Tuck Jumps 3sx5r

– Rebound Box Jumps 3sx5r

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 OH Warm-up 3sx6r
2. KB Push Press 3sx8r
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:

AMRAP 6min
One partner will work while the other rest. Partners must do 100 burpees combined in 6 min or the trainer will give them a punishment of his or her choice!

AMRAP 8min
One Partner will plank while the other rest. One partner must be planking at all times during the 8min!

AMRAP 10min
Partner A: Wall Sit
Partner B: Lap with MB
Switch when partner returns from the lap

Wednesday July 19th, 2017

Skill:

-Broad Jumps 3sx5r

-Box Jump with Step Down 3sx5r

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 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:

6 Rounds
6 Burpees
6 BB Front Squats
6 KB American Swings
6 V-ups
6 HR Pushups to Supermans
6 KB Snatch/side

Monday July 17th, 2017

Skill:

-Depth Jumps 3sx5r

-Tuck Jumps 3sx5r

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 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:

Flip A Coin Workout – 2 Rounds
Heads                              Tails
1. 60s High Knees          25 Jump Jacks
2. 20 Squats                    25 Calf Raises
3. 20 Wide Pushups       20 Narrow Pushups
4. 20 Mountain Climbs  20 Spiderman planks

5. 20 Jump Squats           20 Alternating Lunges/side
6. 30 Jumping Jacks        100 Jump Rope
7. 60s Plank                       20 Pushups
8. 20 side lunges/side      20 Plie Squats
9. 20 Bicycle Crunches     20 Situps
10. 20 Russian twists/side 20 Supermans

Friday July 14th, 2017

Skill:

Depth Jumps + Tuck Jumps 2sx5r

– Rebound Box Jumps 2sx5r

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 OH Warm-up 3sx6r

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:

5 Laps

200 Pull Ups

4 Laps

200 Push Ups

3 Laps

200 Sit Ups

2 Laps

200 Squats

1 Lap

Partners do laps together and alternate lifts for 100 reps each!

Wednesday July 12th, 2017

Skill:

-Broad Jumps 2sx5r

-Box Jump with Step Down 2sx5r

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 Bob & Weave 3sx8r/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:

Assault Pyramid

3-6-9-12-15-12-9-6-3

KB/DB Clean & Power Jerks

– Knees to Elbows or T2B

– Plank Jacks

– Box Jumps

Monday July 10th, 2017

Skill:

-Depth Jumps 2sx5r

-Tuck Jumps 2sx5r

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 Halo 3sx8r/side

2. BB Front Squat 3sx4r (75% of best weight)

3. BB Side Bends 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:

Run 4 minutes

100 Jump Rope

100 Mountain Climbs

Run 4 minutes

50 Jump Rope

25 Lunges each leg

Run 4 minutes

20 Squat Jumps

20 Pushups

Friday July 7th, 2017

Skill:

Depth Jumps + Tuck Jumps 2sx5r

– Rebound Box Jumps 2sx5r

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 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:

22 min AMRAP

A: 7 Box Jumps

B: 7 Pull Ups

C: 7 KB Push Press

D: 7 Wall Ball

E: 7 V-Ups

1 Lap Together

One partner starts at A workout and when the first partner is done with A then the second partner will start on B workout and then first partner to C and so on!

Wednesday July 5th, 2017

Skill:

-Broad Jumps 2sx5r

-Box Jump with Step Down 2sx5r

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 OH Warm-up 3sx6r

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:

Ladder Supersets

#1

– BB Deadlifts

– Burpees

#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.