Phase 5 Kettlebell

5.1

For Time

21-15-9

American Kettlebell Swings and Burpees

100-75-50 double unders after each set of kbs and burpees

Warm Up- 5:00 general Cardio

Double Unders 5-10-15-20

KB- 10 DL, 2x12 Russian Swings, 2x12 American Swings

10 burpees

12:00 AMRAP

10 kb push press right arm

30 split jumps

10 kb push press left arm

Run 100m

Warm Up- leg swings, Jefferson Curl, Groiners. Skipping, Butt Kickers, Broad Jump, Caraeoca, Clappers, Fast High Knees 4x20.

KB- Practice the Push press on each arm 5-10, practice the split jumps and map out your running route

For time

Run 800m

60 KB Sumo Deadlift High Pull

Run 800m

Warm Up- 5:00 General cardio

leg swings, Jefferson Curl, Groiners. Skipping, Butt Kickers, Broad Jump, Caraeoca, Clappers, Fast High Knees 4x20.

KB- 10 Deadlift, practice sumo deadlift high pull

On a Running Clock, Every minute on the minute

5 Burpees 5 Goblet Squats

Every minute complete the burpees, but add 2 squats

Continue until you can’t complete the work in the minute

Example

00:00 5 Burpees 5 Goblet Squats

01:00 5 Burpees 7 Goblet Squats

02:00 5 Burpees 9 Goblet Squats

Score is Number of minutes completed + Reps completed in the round that caught you.

Also, if you complete a round within the time, you must attempt reps in the next minute. No scores allowed that are X + 0!

Warm Up- 10 Burpees, 10 groiners, 10 inch worms, 5 pause squats, 20 air squats

10 Gobblet Squats