Kettlebells

Optional: Deadlift

• Strength Warm Up
• 1 x 5 workset

24 min AMRAP

• 7 Push-ups
• 7 Thrusters (115/75)
• 7 Toes-to-Bar
• 7 Burpees
• 7 Kettlebell Swings (2/1.5 pood)
• 7 Pull-ups
• 7 Lunges with Kettlebell.

5 rounds for time

• 10 Kettlebell Thrusts ( 2 x 53/35)
• 85m Farmer Carry

10 Min Bonus Core AMRAP

• 50 sit-ups
• 40 twists
• 30 flooders
• 20 Wipers
• 10 v-ups

18-min AMRAP

• 10 x Goblet Squats (53/35 KB)
• 10 x 1 arm alt American KB Swings
• 10 x Box Jumps/Step Overs

10min AMRAP Bonus Core Work

• 50 Sit-ups
• 40 Twists
• 30 Flodder kicks
• 20 Wipers
• 10 V-ups

Partner Chipper for Time

• 100 Thrusters (95/65)
• 150 Cal Assault Bike
• 100 Kettlebell Swings (53/35)
• 2000m Row
• 100 Toes-to-Bar
• 2000m Ski

Each Partner also must complete 7 x 50m overhead med-ball carries at any time during the workout.

30 min AMRAP

• 500m Row
• 5 KB Swings
• 7 High Pulls
• 12 Box Step-ups

KB Cycling

• 30 alt Clean and Press
• rest 2:00m
• 30 alt Snatch
• rest 2:00m
• 60 alt Clean and Press
• rest 2:00m
• 60 al Snatches

Pick a heavy KB for the sets of 30 and then reduce the weight for the sets of 60

10 min AB AMRAP

• 50 x Sit-ups
• 40 x Russian Twist
• 30 x Bicycle Kicks
• 20 x v-ups
• 10 x Leg ups

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.