Kettlebells

10 min Warm-Up

Glute Crackdown – Partner Relay (U go, I go) for Time

Complex: 20 rounds

• 2 Back Squats (115/80)
• 1 Back Rack Thruster

20 1/2 Court Down and Backs

• KB/DB Farmers Carry Down (53s/35s)
• KB/DB Overhead Carry Back (53s/35s)

Chipper Finisher: (sets of 5)

• 50 reps of KB/DB lunges (53/35)
• 50 KB/DB Sumo Deadlift High pulls (53/35)

10-minute Set-up/Warm-Up

8 Minute AMRAP (U go, I go)

• 1 x KB Clean and Jerk (53s/35s)
• 3 x Burpees
• 6 x Toes-to-Bar

2 Minutes Rest

8 Minute AMRAP (U go, I go)

• 1 x KB Farmers Carry Down and Back
• 3 x KB Thrusters
• 6 x KB Lunges

2 Minutes Rest

8 Minute AMRAP (U go, I go)

• 1 shuttle run Down and Back
• 3 KB Front Squats (53s/35s)
• 6 KB Push-ups

10-minute Warm-up/Set-up

3 Rounds for Time

• 21 Alt 1 arm Hang Snatches. (53, 35 KB)
• 15 Goblet Squats
• 9 Box Overs

3, 2, 1 Wall Walks Between Rounds

10-minute warm-up set-up

For Time

• 60 Cal Row
• 5 rounds
  • 20 Wall Balls (20/14)
  • 1 x 25m KB- Farmers Carry (53s/35s)
• 60 Cal Row

10 min Set-up

15 min E1.5MOM – Olympic lifting Practice

• Cleans
• Snatch
• Clean and Jerk

For Time (20 min Cap)

• 50/40 Cal Assault Bike or 800m run
• 20 Squat Cleans (95/65)
• 40 KB Swings (53/35)
• 25/20 Cal Assault Bike or 400m run
• 20 Squat Cleans
• 40 KB Swings
• 50/20 Cal Assault Bike or 800m Run

Partners for time:

• 10 Rounds (Waterfall-2nd partner starts when 1st partner moves to Farmers Carry)
  • 9 1-arm Alt DB Snatches (50/35 DB)
  • 3 Burpees over the dumbbell
  • 50m 2-handed Kettlebell Farmer’s Carry. (53s/35s)
• 1000m Ski-Erg Cash Out (split as needed)

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Bored? Here are a few articles for you.

Back Workout – 5 rounds

• 5 x 5 second Superman Holds
• 10 x Elevated Romanian Deadlifts (95/65 Focus on extension/hamstring stretch)

10 Rounds for Time – Partner – Waterfall

• 15 / 12 cal Assault Bike
• 5 KB / DB. Thrusters (35/25)
• Farmer Carry Down / Waiter Carry Back
• 10 Sit-ups

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Bored? Here are a few articles for you.

10 min Warm-up

30 Rounds for Time (25 min Cap)

• 5 Wall Balls (20/14)
• 3 KB Swings (63/40)
• 1 power clean (165/115)

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

5 rounds of

• 10 DB Pivot Push-Ups (15/10)
• 10 Alt Renegade Rows
• 5 Frog Hops
• 5 Hang Cleans
• 5 push press
• 1 man maker

Chipper Teams of Three

• 1st Segment
  • 210/180 Cal Ski
  • 210 Weighted Lunges (50/30 use DBs or KBs)
• 2nd Segment
  • 210 Box Step-ups (24″/20″)
  • 210 Sit-ups
• 3rd Segment
  • 210 Air Squats
  • 210 Cal Assault Bike

Teams have to complete a segment before moving to the next. Two people are allowed to work at a time and can work on any combination of movements within the segment. Split reps as needed.

Knee Strengthening

• 25 x Tibialis Raise
• 25 x FHL Calf Raise
• 25 x Tibialis Raise
• 25 x KOT Calf Raise (each leg)
• 25 x Patrick Step (each leg)
• 5 x 5 x ATG Split Squats
• 30 x Elephant Walk (each leg)
• 60 Second L-Sit (or some variation)
• 60 Second Couch Stretch (Each leg)

21 min E3MOM

• 9 KB Deadlift (35s / 25s)
• 7 KB Cleans
• 5 KB Push Press
• Recovery Assault Bike Pace