Kettlebells

12 min warm-up

  • 3 – 10 presses – push press ( bar to workload)
  • 3 – 10 toe touches to workload swings
  • Calf Stretches, jumps, to box jumps or step-ups

20min AMRAP

  • 10 Push Press (115/75)
  • 10 Kettlebell Swings (53/35)
  • 10 box jumps/step-ups (24/20)

10 min Cool Down

  • 5 x training bar presses
  • 10 toe touches
  • 1 mInute of walking

Metcon

For Time

  • 100 total core reps
    • Sit-ups, v-ups, etc count as half (.5) of a rep
    • Toes-to-bar, GHD sit-ups count as a rep
  • 100 x 50 ft Carries (you pick implements and load)
    • Farmer Carriers
    • Bear Hug
    • Overhead (waiter carries)

Break up the reps as needed

Metcon

E3MOM – for 30 minutes (10 Rounds)

  • 1000m C2 Bike or (28/22 cal assault bike)
  • 5 toes-to-bar
  • 5 heavy KB swings (63+ / 40 +)

Aim for 2:30 minutes of work and 30 seconds of rest. If time becomes an issue, reduce meters or calories accordingly.

Metcon

Group Creates the Work Out Day!

  • Each person picks an exercise, and we build the workout from there.

20 min Max Cal Row (Partner)

One partner Rows for max cals

while the partner completes 1 round of:

  • 5 right arm kettlebell shoulder-to-overhead
  • 5 right arm KB swings
  • 5 left arm KB STO
  • 5 left arm KB swings
  • 5 Goblet Squats
  • 1 50ft right arm farmer carry
  • 1 50ft left arm farmer carry

then switch

You can only row when the kettlebell is off the ground.
If your partner sets the kettlebell down, you must stop rowing.

Metcon

E2MOM for 20 minutes

  • 4 x 50ft Shuttle Runs
  • AMRAP for the remaining time
    • 7 Kettle Bell Squats (35/25)
    • 7 Kettle Bell Floor Press
    • 100ft Kettle Bell Farmer Carry

Metcon

For Time

21 – 15 – 9

  • Thrusters. (95/65)
  • Russian KB Swings (53/35)

Rest 3 Minutes

21 – 15 – 9

  • Shoulder-to-Overhead (95/65)
  • Russian KB Swings (53/35)

Metcon

For Time (partners)

12 Rounds Each (you go I go)

  • 1 Toes-to-bar
  • 2 KB Goblet Squats. (53/35)
  • 3 KB American Swings (53/35)
  • 4 Cal Assault Bike

At any time during the rounds, each partner must carry, in any fashion, an 80/50 med-ball 50 meters four times.

then

  • 1000m Ski Erg Sprint (splint between partners)


Metcon

18 Min AMRAP (Partner – You Go, I go)

  • 8 Cal Assault Bike
  • 5 KB Deadlifts (53’s/35’s)
  • 25 meter Farmer Carry


Metcon

20 Min AMRAP

  • 5 x Right Arm Russian KB Swings (53/35)
  • 25m Right Arm Farmer Carry
  • 5 x Left Arm Russian KB Swings
  • 25m Left Arm Farmer Carry
  • 15 Cal Assault Bike

Metcon

For Time

  • 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps
    • Goblet Squats
    • Kettlebell Swings

53/35 KB