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Practice:
Kettlebell Sumo Deadlift to High Pull
Workout:
3 rounds of:
25 Kettlebell Sumo Deadlift to High Pulls @ 20kg/12kg
250 Rope Skips
Beginner: Complete 15 and 100 reps of each movement respectively, scaling movements and load as necessary.
Advanced: KB @ 24kg/16kg.
Practice:
Kettlebell High Pulls
Workout:
3 rounds of:
15 Box Jumps @ 23″/18″
12 Ring Dips
9 Kettlebell High Pulls @ 20kg/12kg, Left & Right
Beginner: Scale movements and load as necessary.
Advanced: KB @ 24kg/16kg.
Practice:
Medicine Ball Ground-to-Overhead
Workout:
15 minutes for rounds of:
15 Pull Ups
15 Medicine Ball Ground-to-Overhead @ 10kg/5kg
30 Double Unders
Beginner: Scale movements and load as necessary.
Practice:
Kettlebell Snatch
Workout:
75 Kettlebell Snatches @ 20kg/12kg.
*These are total reps for both arms.
Beginner: Scale movement and load as necessary.
Advanced: Complete 100 reps.
Practice:
Kettlebell Swings @ 20kg/16kg
Workout:
In 20 minutes, complete as many rounds as possible of:
2-4-6-8-10-8-6-4-2 reps of:
Burpees
Kettlebell Swings @ 20kg/16kg
2-4-6-8-10-8-6-4-2 reps of:
Push Ups
Squats x2
Beginner: Scale movements and load as necessary.
Advanced: KB @ 24kg/16kg.
Practice:
Kettlebell Press, Medicine Ball Ground-to-Overhead
Workout:
7 minutes for rounds of:
10 Pull Ups
5 Kettlebell Presses @ 16kg/8kg, Left & Right
Rest 3 minutes, then:-
7 minutes for rounds of:
10 Medicine Ball Ground-to-Overhead @ 10kg/5kg
5 Knees-to-Elbows
Beginner: Scale movements and loads as necessary.
Advanced: KB @ 20kg/12kg.
Practice:
Power Lunges, Double Unders
Workout:
50-35-20 reps of:
Power Lunges(alternating)
Double Unders
Beginner: Scale movements as necessary.
Advanced: Do the Power Lunges holding KBs/DBs @ 12kg(25lbs)/4kg(10lbs).
Practice:
Kettlebell Clean, Kettlebell Push Press, Kettlebell Squat
Workout:
15 minutes for rounds:
2-4-6-8-10 reps of:
Kettlebell Clean & Push Press @ 20kg/12kg, Left & Right
Kettlebell Squat @ 20kg/12kg, Left & Right
*Upon completion of a round, repeat it again with a heavier Kettlebell. If you started with 16kg, then used 20kg. Continue in this fashion until 15 minutes is up.
Beginner: Scale movements and load as necessary.
Practice:
Kettlebell High Pull
Workout:
20-15-10 reps of:
Burpees
Kettlebell High Pull @ 20kg/12kg
Knees-to-Elbows
Beginner: Scale movements and load as necessary.
Advanced: KB @ 24kg/16kg.
Practice:
Dumbbell Snatch
Workout:
18 minutes for rounds of:
20 Push Ups
20 Sit Ups
10 Dumbbell Snatches @ 30lbs/20lbs, Left & Right
Beginner: Scale movements and load as necessary.
Advanced: Chest-to-floor push ups. DB @ 35lbs/25lbs.
