Kettlebells

Conditioning

22 Min Alt Emom

  • 10 Cal Assault Bike
  • 6 Squat Cleans (80lb med-ball)

Conditioning

For Time – Partner Workout

  • 4k Ski Erg
  • 10, 9, 8, …
    • Clean and Jerk (80lb med-ball)
    • Burpees

One partner Ski’s while the other works on clean and jerk. After clean and jerks are complete, rotate on Erg as needed.

Conditioning

3 Rounds of 10min AMRAP with 5min rest between rounds

  • 10 x 1-arm ALT KB Swings (35/25)
  • 10 Alt Leg Box Step-ups (24/20)

Conditioning

For Time

  • 250 Burpees
  • Every 2-minutes on minute Run 200m

    Start with a 200m Run

Warm-up

4 Rounds

  • 8 Cal Assault Bike
  • 5 Inch Worms

4 min EMOM

  • 8 Cal Assault Bike
  • 4 Swings

Conditioning

8 rounds

  • 2 min of Work
    • 20 Cal Assault Bike
    • Max Double KB Swings (35lb)
  • 2 min of rest

Strength

3 Rounds

  • 1 minute of tempo goblet squats (3, 2, 1)
  • 20 body weight lunges

Conditioning

5 minute AMRAP with 2 minutes rest between each station

  • 3, 2, 1 KB Complex (70/53)
    • 3 deadlift
    • 2 front squats
    • 1 Press
  • 5 pull-ups + 10 sit-ups
  • 200m run + 10 push-ups

Conditioning

For Time

  • 60 Burpees
  • 60 KB Swings
  • 60 DB Clean and Jerk
  • 400m Run with Weighted Vest
  • 800m Run at some point during the workout.

Warm-Up

4 Min Alt EMOM

  • 8 Cal Assault Bike
  • 8 1-arm KB Thrusters (35/25lb) – 4 each arm

    During the second round of thrusters, sots press then stand.

4 Min Alt EMOM

  • 10 Cal Assault Bike
  • 8 1-arm KB Overhead Squats (35/25lb) – 4 each arm

Conditioning

5 rounds for Time

  • 400m Run
  • 15 1-arm KB Overhead Squats (35/25lb)
    Split reps between arms as needed.

10 Rounds For Time (Partner Workout)

  • 25 Cal Assault Bike
  • 200m Run
  • 15 Pull-ups/Toes-to-bar
  • 200m Run

For Time

  • 800m Overhead Carry (45lb Plate)
  • 100 Push Press (45lb bar)
  • 25 Burpees
  • 50 DB Hang Cleans (50/35)
  • 25 Burpees