Kettlebells

25 min AMRAP

  • 800m Run
  • 21 Sit-ups
  • 12 KB Swings
  • 9 Pull-ups

5 Rounds for time

  • 200m Run
  • 20 KB Push Press (2 x 35/35)
  • 20 Cal C2 Bike

For Time

Buy in: 2,000k C2 Bike

10 Rounds of

  • 5 x Toes to Bar
  • 3 x KB Swings (heavy)
  • 1 x heavy clean and jerk

Cash out: 2,000k C2 Bike

4rds For Time

  • 800m Run
  • 24, 18, 12, 6 Kettlebell Thrusters (40lb/25lb)

21min Alt EMOM

  • 5 x Barbell Floor Press (Heavy)
  • 25m Kettlebell Farmer Carrier (Heavy)
  • 10 x Ball Squats (Heavy)

12, 10, 8, 6, 4. 2

  • Alt 1 arm swings
  • 1 arm KB thrusters (split reps between each side)
  • Lunges with KB. (split reps on each side)
  • 10/8 Cal Assault Bike

KB Complex 10,9, 8,….1

  • Swings. (53/35)
  • 1-arm Overhead March (each arm)
  • Hang Cleans Each Arm
  • Squats

12/10 Cal Assault bike Between rounds

Knee Strengthing

5 rds for time

  • 500m Row
  • 10 KB Swings (53/25)
  • 5 x Single Arm Push Press Each Arm

21 min ALT EMOM

  • 10 – 15 cal Assault Bike
  • 10 – 15 cal Sky Erg
  • 10 – 15 Kettlebell Swings (53/35)

Pick a rep count that provides 10 – 20 seconds of rest and attempt to hold onto it. Adjust reps and cals as needed.

Reverse Hyper

  • 3 x 15 (50% of max back squat)

Until 50 GHDs are reached

  • Max GHD Sit-ups
  • 10 x 1 arm KB hang clean and jerk each arm. (35/25)

20 min AMRAP

  • Max Meters C2 Bike