kettlebell workout sheet
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7/29/2019 Kettlebell Workout Sheet
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Kettlebell Workout sheet
Green = Strength w/o
Yellow = conditioning w/o
Exercise Sets Reps
Swing, left 3-5 1 min
Snatch, left 3-5 1 min
Swing, right 3-5 1 min
Snatch, right 3-5 1 min
Burpees 3-5 1 min
Exercise Sets Reps
Swing, left 3-5 1 min
Press, left 3-5 1 min
Swing, right 3-5 1 min
Press, right 3-5 1 min
KB clean and squat, left 3-5 1 min
KB clean and squat, right 3-5 1 min
Dive Bomber push ups 3-5 1 min
Exercise Sets Reps
Swing, left 3-5 1 min
Clean, Squat, and Press, left 3-5 1 min
Push ups 3-5 1 min
Swing, right 3-5 1 min
Clean, squat, and Press, right 3-5 1 min
Exercise Sets*Reps
A: Snatch (right then left) 3*1 min. each arm
B: Clean (right then left) 2*1 min. each arm
C: Swings (Alternating) 10*20
Exercise Sets*Reps2-handed swing 10
Goblet Squat 10
Press (left then right) 5 each arm
Push Up 10
Figure 8 to hold 10 each direction
Do as many rounds as possible in 10-20 min.
Exercise Sets*Reps
Single-leg deadlift 10 each leg
Plank to Push Up 10
Clean & Press (left then right) 8 each arm
Squat 10
Burpee (no push up part) 15Exercise Sets*Reps
Narrow Push up 5
One-handed Swing (left then right) 10 each arm
Lunge (left then right) 5 each leg
Squat Thrust 15
Do as many rounds as possible in 10-20 min.
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Exercise Sets*Reps
Front Squat (left then right) 5 each leg
Wide Push Up 10
Single leg Deadlift (left then right) 5 each leg
Do as many rounds as possible in 5-15 min. Then Rest 2 min.
Row (left then right) 5 each arm
Halo (left then right) 5 each direction
2-handed Swing 10
Do as many rounds as possible in 5-15 min.
Exercise Sets*Reps
Clean (left then right) 10 each arm
Press (left then right) 10 each arm
Jump Squat 5
Do as many rounds as possible in 5-15 min. Then Rest 2 min.
Lunge holding KB (left then right) 5 each leg
TGU (left then right) 3 each side
Pike Push Up 5Do as many rounds as possible in 5-15 min.
Exercise Sets*Reps
TGU (left then right) 1 each side
Figure 8 to hold 5 each direction
Push Up with Row 5 each arm
Do as many rounds as possible in 5-15 min. Then Rest 2 min.
One arm Swing (left then right) 5 each arm
Suitcase Deadlift (left then right) 5 each side
Burpee with Jump 5
Do as many rounds as possible in 5-15 min.
Exercise Sets*RepsSnatch (left then right) 5 each arm
Hand Walkout 5
Split Jump Squat 5 each side
Clap Push up 10
Do as many rounds as possible in 5-15 min. Then Rest 2 min.
Dive Bomber 10
KB/DB row (left then right) 5 each arm
Figure 8 to hold 5 each direction
Floor or Swiss Ball KB bench press 10 each arm
Do as many rounds as possible in 5-15 min.
Exercise Sets*Reps
Windmill 5 each arm
Snatch 5 each arm
Push Up 10
Jump Rope 20
Do as many rounds as possible in 5-15 min. Then Rest 2 min.
Goblet Squat 12
2-handed Swing 15
Gladiator Press 5 each arm
Lunge 5 each leg
Do as many rounds as possible in 5-15 min.
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Exercise Sets*Reps
Clean and Press 5 each arm
TGU (left then right) 2 each side
Do as many rounds as possible in 5-15 min. Then Rest 2 min.
One arm Swing 12 each arm
Seated Press 5 each arm
Hindu Push Ups 10
Do as many rounds as possible in 5-15 min.
Exercise Sets Reps
A1: Renegade Row 5 5 each arm
A2: Swing 5 10
A3: Snatch 5 5 each arm
A4: Clean and Press 5 5
A5: Front squat 5 5
A6: Jump rope 5 60 secs
Exercise Sets*RepsA: Swing (right then left) 5*30s each side
B1: Clean & Press 3*12 each arm
B2: Push Ups 3*20
B3: Windmill 3*10 each side
B4: Sit Up 3*20
C: Burpee 1*Tabata (20s on/10s off for 8 rounds)
Exercise Sets*Reps
A1: Swing (right then left) 3*20
A2: Squat Halo 3*20
B1: Push Ups 3*20
B2: Pull Up 3*10
C1: Jump Squat 3*20
C2: Windmill 3*10 each side
D: Mountain Climbers 1*Tabata (20s on/10s off for 8 rounds)
Exercise Sets Reps
A1: Pistol grip press 5 5 each arm
A2: Turkish Get-up 5 5 each arm (or do double w/ double KB
and just do 5)
A3: Snatch to catch 5 5 each arm
A4: Squat (right then left) 5 5 each arm
A5: Figure 8 to hold 5 5 each arm
B1: 2 handed swing 5 30 secs
B2: Jump squat (holding kettle bell) 5 30 secs
Exercise Sets*Reps
A1: 2-handed Swing 3*15
A2: Squat Halo 3*12
A3: Windmill 3*8 each side
A4: KB Inverted (on handle) Push up 3*8-10
A5: Swing 3*8-10
B: Mountain Climbers 1*Tabata (20s on/10s for 8 rounds)
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Exercise Sets Reps
Snatch (right then left) 10
Clean (right then left) 10
1-handed swing (right then left) 10Burpee 10
NOTE: do as many circuits as possible in 10 min.
Exercise Sets*Reps
A1: Snatch 5*10-12 each arm
A2: Clean & Press 5*10-12 each arm
A3: Alternating Swing 5*20
A4: Figure 8 to hold 5*12 each way
B: TGU 3*10 each side
C: Burpee 3*20
Exercise Sets*Reps
A1: TGU (left) 3-4*3A2: Clean & Press (left) 3-4*6-10
A3: Windmill (left) 3-4*6-10
A4: Snatch (left) 3-4*6-12
A5: Front Squat (left) 3-4*6-12
A6: TGU (right) 3-4*3
A7: Clean & Press (right) 3-4*6-10
A8: Windmill (right) 3-4*6-10
A9: Snatch (right) 3-4*6-12
A10: Front squat (right) 3-4*6-12
A11: 2-handed swing 3-4*10-15
B: Wall Sit 2*Till Fail
C: Plank 2*Till Fail
D: Mountain Climbers 2*1 min.
Exercise Sets*Reps
A1: Push Up 3*30s
A2: Clean 3*30s each arm
B1: Front Squat 3*30s each leg
B2: 2-handed swing 3*30s
C1: Figure 8 to hold 3*30s
C2: Press 3*30s each arm
D: Wall sit 2*Till Fail
E: Plank 2*Till Fail
F: Jumping Jacks 2*1 min.
Exercise Sets*Reps
A1: Pistol Clean to Squat to Press 3*5 each side
A2: Sabertooth Crawl (same as running bear) 3*50 yards
B1: Snatch to Front Squat 3*10 each side
B2: Attacking Primate 3*50 yards
C1: Snatch to Overhead Squat to Windmill 3*5 each side
C2: Alligator Push up Crawl (same as spiderman crawl) 3*50 yards
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Exercise Sets*Reps
A1: KB Press 2*5-8 Each arm
A2: 2-Hand KB Press 2*15-20
A3: Push up 2*10-15
B1: Goblet Squat 2*5-8
B2: Jump Squat 2*10
C1: KB Row 2*5-10 each side
C2: Ballistic Row 2*20
D: High Pull 4*30s each side
Exercise Sets*Reps
A1: Front Squat 2*5-8 each side
A2: Jump Squat 2*10
A3: Wall Sit 2*1 min.
B1: Clean (from ground) 2*8-10 each side
B2: Hanging Clean 2*10 each arm
C1: KB single leg deadlift 2*10 each sideC2: Suitcase Deadlift 2*10
D: 2-hand swing 4*1 min.
Exercise Sets*Reps
A1: Burpee 2*30s
A2: Jump Squat 2*30s
A3: 2-handed swing 2*30s
A4: Jump Squat 2*30s
A5: Burpee 2*30s
B1: Goblet Squat 2*30s
B2: Push Up 2*30s
B3: Sumo Deadlift 2*30s
B4: Push Up 2*30sB5: Goblet Squat 2*30s
C1: Split Squat Jump 2*30s
C2: Side Lunge 2*30s
C3: Alt. Lunge 2*30s
C4: Side Lunge 2*30s
C5: Split Squat Jump 2*30s
Exercise Sets*Reps
A1: Clean & Press 2*5-8
A2: Press 2*12-15
B1: Alt. Lunge 2*5-8each leg
B2: Split Squat Jump 2*10
C1: Pull Up 2*8-10C2: Push Up 2*20
D: Snatch 4*30s each arm
Exercise Sets*Reps
A1: Push Up w/ knee touch 5*30s
A2: Alt. 1-Hand High Swing 5*30s
B1: Clap push up 5*30s
B2: Snatch to Catch 5*30s each side
C: L-Sit 5*30-60s
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Exercise Sets*Reps
A1: Pistol grip Press 2*5-8
A2: KB Push press 2*15-20
A3: Clap Push up 2*10-15
B1: Front Squat 2*5-8 each side
B2: Jump Squat 2*10
C1: KB Row 2*8-10
C2: Ballistic KB Row 2*20
D: Swing to High Pull 4*30s each arm
Exercise Sets*Reps
A1: Single-Leg Deadlift 2*8-12 each leg
A2: Swing 2*20 each side
B1: TGU 2*8-12 each side
B2: Windmill 2*10 each side
C1: Front Squat 2*10-15 each side
C2: Deck Squat 2*10-15D: Bridge (with 5s hold at top) 4*10-15
Exercise Sets*Reps
A1: Front Squat 2*10-12 each side
A2: Jump Squat w/ Knee Tuck 2*10
A3: KB Wall Sit 2*1 min.
B1: KB Clean from Ground 2* 10-15 each side
B2: KB Hanging Clean 2*10-15 each side
C1: Single Leg Deadlift 2*10 each leg
C2: KB Sumo Deadlift 2*12-15
D: Swing (right then left) 4*30s each side
Exercise Sets*RepsA1: Clean & Press 2*8-12 each arm
A2: KB Press 2*12-15 each arm
B1: KB Lunge 2*8-10 each side
B2: Split Squat Jump 2*10
C1: Pull Up 2*8-10
C2: KB Push Up 2*20
D: Snatch 4*30s each side
Exercise Sets Reps
A1: Snatch (right then left) 4 15
A2: Clean (right then left) 4 20
A3: Swing Alternating 4 30
A4: Burpee 4 15
A5: Push-ups 4 To failure
B: Plank 2 To failure
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Exercise Sets Reps
A: Pull-ups 3 To failure
B1: Clean and press (right then left) 2 8-12
B2: Front squat (right then left) 2 8-12
C1: Snatch left 6 As many as possible in 20 secs
C2: Jump rope 6 20 secs
C3: Snatch right 6 As many as possible in 20 secs
Exercise Sets Reps
A: Clean and press (right then left) 4 3-5
B1: Front squat (right then left) 2 8-12
B2: Pull-ups 2 8-12
C1: Snatch left 3 As many as possible in 30 secs
C2: 1-handed swing (left) 3 As many as possible in 30 secs
C3: Clean left 3 As many as possible in 30 secs
C4: Plank 3 As many as possible in 30 secs
C5: Snatch right 3 As many as possible in 30 secs
C6: 1-handed swing (right) 3 As many as possible in 30 secs
C7: Clean right 3 As many as possible in 30 secs
Exercise Sets*Reps
A1: Snatch (right then left) 1*Ladder (1-10)
A2: Deck Squat 1*Ladder (1-10)
B1: Swing 3*1 min.
B2: Plank 3*1 min.
B3: Push Up (Clap) 3*1 min.
Exercise Sets*Reps
A1: Snatch 5*12 each arm
A2: Jump Squats (with kettlebell) 5*10
A3: Pull Up 5*8
A4: Clap Push Up 5*10B1: Burpee 3*1 min.
B2: Alternating Pistol Squat 3*1 min.
B3: Jump Rope 3*1 min.
Exercise Sets Reps
A1: Press-up (right then left) 1-2 Ladder 1-10
A2: Deck Squat 1-2 Ladder 1-10
B1: Swing (right then left) 3 As many as possible in 60 secs
B2: Plank 3 To failure
B3: Push-up 3 To failure
Exercise Sets Reps
1-handed swing (right then left) 4 30 secs
Clean and press (right then left) 4 30 secs
Snatches (right then left) 4 30 secs
Figure 8 to hold 4 60 secs
Burpees 4 60 secs
Mountain climbers 4 60 secs
Push-ups 4 60 secs
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Exercise Sets Reps
Snatch (right then left) 2-5 30 secs
Crunches 2-5 To failure
Clean (right then left) 2-5 30 secs
Plank 2-5 To failure
1-handed swing (right then left) 2-5 30 secs
Reverse crunch 2-5 To failure
Front squat (right then left) 2-5 30 secsSide plank reach (right then left) 2-5 To failure
Press-up (right then left) 2-5 30 secs
Exercise Sets Reps
Gladiator press 4-5 10 each arm
Turkish get-up 4-5 5 each arm
Snatch to catch 4-5 10 each arm
Front Squat 4-5 10
Figure 8 to hold 4-5 10 each arm
Exercise Sets Reps
2 handed swings 30 secBurpees 60 sec
NOTE: do 30 sec of swings then 60 sec of burpees and keep alternating for 15 min.
Exercise Sets Reps
Pistol grip press up 4-5 5-8 each arm
Weighted pull-up 4-5 5-8
Alternating clean to catch 4-5 10 reps each arm
Overhead Walking Lunge 4-5 8-10 each leg
Kettle bell crunch 4-5 To failure
Burpee 4-5 20
Exercise Sets Reps
A1: 2 handed swing 2-4 20
A2: Deck squat 2-4 10
A3: Clean (right then left) 2-4 10
A4: Squat (no weight) 2-4 20
A5: Figure 8 to hold 2-4 20
A6: Alternating lunge 2-4 20
A7: Turkish get-up left side 2-4 2
A8: Plank 2-4 1 min.
A9: Turkish get-up right side 2-4 2
A10: Clap Push-up 2-4 10
A11: Snatch left side 2-4 10
A12: Side plank 2-4 40s each side
A13: Snatch right side 2-4 10
A14: Burpee 2-4 10
Exercise Sets*Reps
A1: 1-arm swing 3-5*1 min. each arm
A2: Alt. 1-arm swing 3-5*1 min.
A3: Dive Bomber Push Up 3-5*1 min.
A4: Sit Up 3-5*1 min.
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Exercise Sets*Reps
A1: Clean, Press, & Squat 6-8*8-12 each side
A2: Mountain Climbers 6-8*30s
Exercise Sets*Reps
A1: Planked Clean & Side Press 6-8*6-10 each side
A2: Star Jumps 6-8*20
Exercise Sets*Reps
A1: Snatch 6*8-12 each side
A2: Pistol Squat (w/ KB) 6*5-8 each side
Exercise Sets*Reps
A1: Alt. Pistol grip clean and press 3-5*6-10 each arm
A2: Pistol grip snatch 3-5*10-15 each arm
A3: Figure 8 to hold 3-5*10-15 each direction
A4: Windmill 3-5*6-10 each side
A5: Clean to lunge 3-5*10-12 each arm
B1: Med. Ball slam to Burpee 10*20s
B2: Jump rope 10*20s
Exercise Sets*Reps
Sots Press 3*45s each side
Figure 8 to hold 3*45s each direction
KB Rows 3*45s each side
Overhead KB Lunge (left) 3*45s
Overhead KB Lunge (right) 3*45s
KB Push ups 3*45s
Alt. Pistol grip swing 3*45s
Seated Russian Twists 3*45s
Goblet Squat 3*45s
Alt. Side Lunge 3*45s
Exercise Sets*Reps2 Arm Swing to Catch to Squat 3*45s
KB Clean and Press (left) 3*45s
2 Arm Swing to Catch to Squat 3*45s
KB Clean and Press (right) 3*45s
One arm swings (left) 3*45s
TGU (left) 3*45s
One arm swings (right) 3*45s
TGU (right) 3*45s
Windmill 3*45s each side
Exercise Sets*Reps
KB Push Press 3-5*1 min. ES
Burpees 3-5*1 min.
1 arm swing 3-5*1 min. ES
Mtn. Climbers 3-5*1 min.
Goblet Squat 3-5*1 min.
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Exercise Sets*Reps
A1) TGU 5*3-5 ES
A2) Windmill 5*3-5 ES
B1) Around the World Pull Up 5*6
B2) KB Squat 5*6
C1) Ring Dips 5*6
C2) Renegade Rows 5*5 ES
Exercise Sets*Reps
A1) KB Squat Clean & Press 3-4*3-5
A2) Weighted Pull Up 3-4*4-6
B1) KB Single Leg Deadlift 2-3*3-5 ES
B2) KB Windmill 2-3*4-6 ES
B3) Standing Wheel Roll Out 2-3*3-5
Exercise Sets*Reps
A1: Alt. Floor Press 3*8-10
A2: Front Squat 3*8-10
B1: Renegade Row 3*8-10
B2: Swing 3*8-10
C: Windmill 3*8-10 each side
Exercise Sets*Reps
A1: Snatch 5*6-10
A2: Clean & Press 5*6-10
A3: Swing (alternating) 5*12-20
A4: Figure 8 to hold 5*10 each way
B: TGU 3*5 each side
C: Burpee 3*20
Exercise Sets*Reps
A1: Clean & Press 3*5
A2: Clap Push up 3*submax
B1: Clean & Squat 3*5B2: Renegade row 3*6-8
C1: TGU 3*5
C2: Snatch 3*10
D1: Windmill 3*6-8 each side
D2: Squat Halo 3* 10-12
Exercise Sets*Reps
A1: Front Squat 3*6-8
A2: Lunge 3*5-10 Each leg
B1: Pistol Squat 3*3-5 each leg
B2: Jump Squat 3*10
C1: Squat Halo 3*8-10
C2: Swing 3*20
D1: Suitcase Deadlift 3*5-8
D2: Split Jump Squat 3*20
Exercise Sets*Reps
A: Anyhow Squat 5*3-5 each side
B: Floor Press 5*6-8
C: Front Squat (pistol grip) 5*6-8
D: Press (pistol grip) 5*5
E: Sots Press 5*5
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Exercise Sets*Reps
A: Front Squat 4*3-5
B1: Pull ups 2*8-12
B2: Clean & Press 2*8-12
C1: Alt. Swing 3*30s
C2: Med ball Slam 3*30s
C3: Burpee 3*30s
C4: Figure 8 to hold 3*30s
Exercise Sets*Reps
A1: Sots Press 5*8 each arm
A2: Weighted Pull up 5*4-6
A3: Single leg Deadlift 5*8 each side
A4: Floor Press (Alternating) 5*8 each side
A5: Front Squat 5*8
A6: Hanging knee raise 5*8
B1: Deck Squat to Sprawl 4*30s
B2: Jump Rope 4*30s
B3: Ring Push up (if no rings than just do normal push up) 4*30s
B4: Alt. Swing 4*30sB5: Hand Walkout 4*30s
Exercise Sets*Reps
A1: Snatch 5*8
A2: Jump Squat (w/ KB) 5*8
A3: Guerrilla Cleans 5*8 each side
A4: Pull Up 5*8
A5: Clap Push up 5*8
B1: Burpee 3*60s
B2: Alt. Pistols 3*60s
B3: Jump Rope 3*60s
Exercise Sets*RepsA: Ring Row (weighted) 3*5
B: Clean & Press 3*8
C: TGU 3*5 (double if possible, if not than 5 each side)
D: Swing 2*15
E: Walking Overhead Lunge 2*10 each arm
F1: Ring Fly 3*1 min.
F2: Renegade Row 3*1 min.
F3: Windmill 3*1 min. each side
F4: Sprawl 3*1 min.
Exercise Sets*Reps
A: Double KB Pull Over to TGU 3*5
B: Double Alt. Side Lunge w/ Press 3*30-60s
C: Guerrilla Cleans 3*30-60s
D: Pistol grip Snatch to Windmill 3*10 each side
E: Double Swing to Renegade Row 3*60-90s
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Exercise Sets*Reps
A: Snatch 10*3
B: Clean, Squat, & Press 10*30s
C: Alt. Horse Stance Hang Snatch 5*5 each side
D: Burpee to Clean 5*1 min.
E: Alt. TGU 1*4 min.
Exercise Sets*RepsA: Pull up to Burpee 4*15-20
B: Clean & Press 4*5-10
C: Dive Bomber Push Up 4*10-15
D: Swing 4*10-15
E: Alt. Lunge 4*10 each leg
Exercise Sets*Reps
A1: Double Outside Swings 4*10
A2: Double High Pulls 4*10
B1: Guerrilla Cleans 4*10 each side
B2: Deck Squat to Press 4*10
C: Figure 8s 4810 each direction
Exercise Sets*Reps
A: 1 Arm Barbell Snatch 3*10 each side
B: 1 Arm Barbell Snatch to Windmill 3*5-10 each side
C: 1 Arm Barbell Snatch to Windmill Anyhow 3*5-10 each side
D: 1 Arm Barbell Snatch to Bent Press to Anyhow 3*5-10 each side
Exercise Sets*Reps
A: Dragon Flag 3*Fail
B: Pistol Grip Pistol 3*5-10 each side
C: Double inverted (handle down) KB push up 3*15-20
D: KB press 3*10
E: Pistol squat 3*10 each side
F: Hanging knee raise 8*10
Exercise Sets*Reps
A1: Single leg Deadlift 2*5-8
A2: Swing 2*20
B1: TGU 2*8-10 each side
B2: Windmill 2*10 each side
C1: Front Squat 2*10 each side
C2: Deck Squat 2*10
D: Burpee 4*30s
Exercise Sets*Reps
A1: Clean & Press 2*5-8
A2: Seesaw Press 2*15-20
B1: Double Racked KB Lunge 2*5-8 each side
B2: Split Jump Squat 2*10
C1: Pull Up 2*8-10
C2: Clap Push Up 2*10-15
D: Strongman Swing 4*30s
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Exercise Sets*Reps
A1: Suitcase Deadlift 2*5-8
A2: Alt. KB Swing 2*20
B1: TGU 2*8-10 each side
B2: Windmill 2*10 each side
C1: Front Squat 2*10
C2: KB Deck Squat to Jump 2*10
D: KB Clean, Squat, Press 4*30s
Exercise Sets*Reps
A1: 1 Arm KB Swings 10, 15, 20, 15, 10
A2: Renegade Rows 10, 15, 20, 15, 10
B1: KB Overhead Walk 100m
B2: KB Racked Walk 100m
B3: KB Farmers Walk 100m
Exercise Sets*Reps
A1: Double KB Press 2*5-8
A2: Double Clean & Press 2*10-15
A3: Clap Push Up 2*10-15
B1: Front Squat 2*5-8B2: Jump Squat (w/ KB) 2*10
C1: Renegade Row 2*8-10 each side
C2: Double KB Outside Swing 2*20
D: Double KB High Pull 4*30s
Exercise Sets*Reps
A1: Snatch to Press 10*5
A2: Weighted Chin Up 10*5
B1: Pistol Grip Snatch 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B2: Tiger Bend Push Ups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
C1: Plank 60/45/30/15 s
C2: Wheel Rollout 20/15/10/5
Exercise Sets*Reps
A: KB Clean & Press 5-10*5
B: 40 yd Sprint 5-10*1
Use for conditioning or as a finisher
Exercise Sets*Reps
3 Rounds
KB Clean & Press 5
KB Swing 10
Broad Jump OR Squat Jump 5
21-15-9 reps of
KB Swing
Burpee
3 Rounds
400m run
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Exercsie Sets*Reps
Run 400m 1*1
KB Pistol 1*2 each leg
KB Clean & Press 1*2
KB Swing 1*6
Run 300m 1*1
KB Pistol 1*4 each leg
KB Clean & Press 1*4KB Swing 1*10
Run 200m 1*1
KB Pistol 1*6 each leg
KB Clean & Press 1*6
KB Swing 1*14
Run 100m 1*1
KB Pistol 1*8 each leg
KB Clean & Press 1*8
KB Swing 1*18
KB Rack Walk 1*50m
KB Farmer Walk 1*50m
Burpee 1*30
KB Rack Walk 1*35mKB Farmer Walk 1*35m
Burpee 1*15
Exercise Sets*Reps
Push Up 4*25
Double KB Snatch 4*10
Double KB Front Squat 4*10
Double KB Push Press 4*10
Exercise Sets*Reps
One arm Swing 5*5 each arm
One arm Snatch 5*5 each arm
One arm Clean 5*5 each armOne arm Press 5*5 each arm
One arm Front Squat 5*5 each arm
TGU 5*1 each arm
Exercise Sets*Reps
A1: Barbell Squat (or Double KB Squat) 5*10
A2: Jump Rope 5*1 min.
C: KB Pull Thru Combo 10*3 ES
D: 1 arm KB Snatch 5 min. (Do snatches for 5 min. switch arms when needed)
Exercise Sets*Reps
A1: Double outside leg snatch 4*6-8
A2: Push up on KBs 4*20
A3: Renegade Row 4*10-12 ES
A4: Seesaw Press 4*10-12 ES
AMRAP in 2 min.do for 3 total rounds/cycles
Double outside leg swing 3
Double outside leg clean 3
Double Front squat 5
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