Workouts

DURING THIS 2HR WORKSHOP YOU WILL: 

• Learn about the different kettlebell movements and what they are designed for.
• Learn how to improve & perfect your kettlebell swing, snatch & clean techniques. 
• Improve your movement patterns to establish strong and controlled techniques when squatting, hinging & pressing kettlebells. 
• Put your new knowledge & skills to the test with workout! 

Let’s take out game to the next level! See you there…

Code:541 Members: $15 – Guests: $25

Code: 541 – Class

In Gym

Metcon (Time)

30′ CAP

Buy in

1000m Ski/Row 0r 2500m Bike together

into

60 sit ups

50 KB Swings 53/35

40 Burpees

30 front squat 95/65

20 push press 95/65

10 wall walks

20 push press

30 front squat

40 burpees

50 kb swings

60 sit ups

Cash out

1000m Ski/Row or 2500m bike together
Both partners work at the same time for buy-in and cash out. Both must complete 1000 or 2500m meters seperatly. Rest of the workout, only one person works at a time.

Code:541 At Home Workouts

Warm-up

3 Rounds:

1:00 Marching

6 Alternating Lunge Elbow to the Floor (Total)

12 Air Squats

Metcon (Time)

For Time:

50 Cossack Squats (Total)

50 Alternating Box/Chair Step Ups (Total)

50 Alternating Stepback Lunges (Total)

50 Jumping Air Squats

Scoring: Time

Finisher

3 Rounds

10 Cat Cow Exercise

1:00 min HS Hold or Hollow Hold

15 Single Leg Calf Raise (each side)

Code: 541 – Class

In Gym

Warm-up

12′ EMOM

3 Rounds

45 sec machine

15 air squats

40 sec double/single unders

10 lunges

Back squat 8 rep

10 reps @ 50%

10 reps

8 reps

8 reps

6 reps
start at 50% and increase every set. go by feel

Metcon (Time)

Every 2′ x5 sets

12/9 Cals

4 Devils press 50/35

ADV 70/50

RX as described

1:15 or less per round is the goal

score is slowest of the 5 rounds

Code:541 At Home Workouts

Warm-up

3 Rounds:

8 Lunge Elbow to the Floor (Total)

4 Inchworms

:30 Bar Hang Or :30 Handstand Hold

Metcon (Time)

2 Sets:

5 rounds

5 Strict Pull Ups Or 10 Table Rows Or 5 Single Arm Object Rows (Each Arm)

10 Push Ups

20 Air Squats

-Rest 3:00 B/T Sets-

BACKPACK OPTION:

2 Sets:

5 rounds

5 Strict Pull Ups Or 10 Bent Over Backpack Rows

10 Backpack Push Ups

20 Backpack Back Squats

-Rest 3:00 B/T Sets-

*All with a 20#/14# Backpack

Scoring: Time

Finisher

3 Rounds

10 Bulgarian Split Squat (each side)

10 windmills (each side)

1:00 Plank Hold

Code: 541 – Class

()

Metcon (Time)

Chipper

100 wallballs

80 Clean and jerks

60 box jumps

40 burpee over bar

20 Front squat

40 Burpee over bar

60 box jumps

80 deadlifts

100 calories
We are going to be doing partner wods for the next two days before the shut down. I hope everyone has a great couple days in class.

adv 135/95 RX 95/65

Code: 541 – Class

Warm-up

Warm-up (No Measure)

Fight Prep

AMRAP 8’

5 pushups (each round cycle standard grip, wide grip, diamond grip)

10 weighted core movements – 25/10lb plate (each round cycle abmat, v-up, Russian twist)

5 burpee over bar

4′ Rest

Metcon

Metcon (AMRAP – Reps)

Fight Gone Worse…For Two!

4 rounds, max reps/calories (partners: you go, I go):

Front squat 75/55

Sumo deadlift high-pull, 75/55

Box Jump, 20/14

Push-press, 75/55

Calories (both partners simultaneously)

Rest

* 1 minute each “station”, 1 minute rest between rounds. Score: combined total reps/calories.

Cash Out: 400m cool-down run

Code: 541 – Class

Warm-up

Warm-up (No Measure)

Max rounds in 5 minutes

10 calories

10 wall ball deadlifts (20/14)

10 wall ball overhead lunges

10 hollow rocks

10 superman

Stretch

Work up to deadlift weight, 10 reps total

5 reps of barbell rollouts at workout weight to establish a safe range of motion

Metcon

Metcon (Time)

ZOMBIE APOCALYPSE

For time, 30’ cap: teams of 2 (split reps)

400m run

30 deadlift (135/85 max or 65% of your Wednesday deadlift)

30 barbell rollouts

30 burpee over bar

30 weighted abmat situps (20/14 wallball)

30 calories

800m run

20 deadlift

20 barbell rollouts

20 burpee over bar

20 weighted abmat situps

20 calories

400m run backwards (careful!)

10 deadlift

10 barbell rollouts

10 burpee over bar

10 weighted abmat situps

10 calories