Phase 3 Kettlebell

3.1//

For Time

21-18-15-12-9-6-3

American Kettlebell Swings & Goblet Squats

*5 burpees anytime you put down the kettlebell

Warm Up

General Cardio 8-10 minutes

10 Deadlifts. 10 Squats. 2x10 Russian Swings. 10 Squats. 2x12 American Swings. 2x8 Gobblet Squats

3.2//

For Time

400m Run

21-15-9

Kettlebell Sumo Deadlift High Pull & Burpees

400m Run

Warm Up

Jog 400m. Groiners. Leg Swings. butt kickers. clappers. skipping. heels and toes.

10 deadlift. 3x10 Sumo Deadlift High Pull. Continue warming up until you have a good rolling sweat before starting the workout.

3.3//

For Time

40 Turkish Get up (total)

20:00 Time Cap

Warm up

8-10 minute general cardio

3x 10 prone snow angels. 10 sit ups. 5 push ups

practice or learn turkish get up.

Phase 2 Kettlebell

2.1//

5 Rounds for Time

12 Kettlebell Snatch Right Arm 

100m Run

12 Kettlebell Snatch Left Arm

100m Run

Warm Up- General cardio until you break a sweat (Jog, bike, jump rope)

Kettlebell- 10 Deadlift. 10 accelerating Deadlift. 10 Russian swings. 10 single arm russian swing per arm. Practice kettlebell snatches

2.2//

3 Rounds For Time

30 Double Unders (2:1 Scale)

20 Kettlebell Thruster (10 per arm)

10 Over the Kettlebell Burpee (lateral hop)

Warm Up- 50 single unders. Double Unders 5-10-15 stretch calves and ankle circles 20-25-30. 

3x 5 Push Ups, 10 Squats, :20 Plank

4x(2 per arm) 5 Kettlebell Front Squat. 5 kettlebell push press. 5 kettlebell thruster

2.3//

With a running clock- 3 Rounds for reps

1:00 Wall Sit

1:00 Gobblet Squat

1:00 Rest

1:00 Plank Hold

1:00 American Kettlebell Swing

1:00 Rest

Warm Up- General cardio until you break a sweat (Jog, bike, jump rope)

20-30 Air Squats

Kettlebell- 10 Deadlift. 10 Accelerating Deadlift. 3x10 Russian Swings. 3x10 American Swings