Lifts & Lunges

WORKOUT: 5 Rounds
10- Deadlifts
5- Hindu Pushups
WORKOUT:
5- Rounds for Time
5-Pullups
10-Swings
*20 sec Work/ 10 sec Rest for 4 Rounds
Snatch R/L
Reverse Lunges R/L
Deck Squats
COMBO #1: 3 Rounds- Don’t put down the bell until you completed one round R/L. 20 sec rest between rounds
Right Side:
5 reps- 1 Arm-Swing
5- Clean & Press
5- Front Squat
Transfer to left side and repeat.
COMBO #2: [...]

2 Hot 2 Handle

Warm Up: 5 sets of 10 reps
Air Squats
Deadlifts
Workout #1: 20sec work/ 15 sec rest of 4 Rounds
*Double Kettlebells
Snatch
Clean
Thruster
Burpee on KB Handles to a Clean
Workout #2: 20 sec work/ 15 sec rest for 4 Rounds
1 arm Swing
Clean & Press
1 arm Row
Ab Burn out: 20 sec work/ 15 sec rest for 4 Rounds
KB- Pikes
KB- Russian Twist
Planks

No Rookies

WORKOUT: 15 sec. Work/ 15 sec. Rest for 10 rounds
Swing
Kneel & Press
Goblet Squat
Snatch
PARKING LOT WORKOUT: 15 sec. Work/ 15 sec. Rest for 15 Rounds
Travel Swings
Walking Presses- Hold the kettlebells in the rack position for the 15 sec rest. Good luck!

Got Skillz?

Workout: 15 sec work/ 15 sec. rest for 10 sets of each movement.
Swing
Goblet Squat
Clean / Right
Clean/ Left
Press/ Right
Press/ Left
1-Arm Swing/ Right
1- Arm Swing/ Left
Snatch- Right
Snatch- Left

Andy

Work out 20 sec work/ 15 sec rest  6 Rounds

Swing
Lunge & Press R
Lunge & Press L
TGU- (Partial) stop the bridge- R
TGU- (Partial) stop at the bridge-L
Kettlebell Burpees
Workout : 20 sets
15:15 Viking Warrior Conditioning

Ring Of Swings

Workout: Ring Of Swings
Place light, medium and heavy kettlebells in a big circle for a variation of swings ( example: double kb, one arm and two hand). Rotate in a circle after 20 sec work / 15 sec rest to each set of kettlebells. 3 Rounds.
Workout: Super Sweat

5 Rounds for Time:
Swing 10 reps
Sprint 50 ft
Snatch [...]

Sweet 15

15 sec work/ 15 sec. rest:
Swings for 30 sets
Cleans R/L for 20 rounds
Presses R/L for 20 rounds
Viking Warrior Conditioning for 40 sets

Like A Viking!

Warm Up: Joint Mobility , Air Squats and Planks
Snatch Test: 100 reps within 5 minutes,nonstop and unlimited transfers
Review: Viking Push Press
Workout #1:  3 sets of 5 reps
Partial TGU’s R/L: Stop at the bridge
Viking Push Press- Double KB’s
Front Squat- Double KB’s
Workout #2:  3 sets of 10 reps
Pistols 5 R/ 5L
Cleans- Double KB
Swings- Double KB

Jerks!

Warm Up:
Reps scaled down from 10-1 of Swings and Mountain Climbers (example) 10 swings then 10 mountain climbers, 9 swings then 9 mountain climbers ect.
(Revisited the clean & jerk)
WORKOUT #1: AMRAP in 3 minutes / 3 rounds: Double kb’s
Clean & Jerks
Pushups/ balancing on top of the kettlebell handles
Front Squats
WORKOUT #2:
20 sec. on [...]

Special K

Warm Up: Joint Mobility, Windmills & Single Leg Deadlifts
Workout: Reps scaled down from 10-1 of Pushups and Swings
25 sec work/ 20 sec rest for 4 rounds:
Goblet Squat
Figure 8
Clean & Press R/L
Double KB: 25 sec work/ 20 sec rest for 3 rounds
Swings
Cleans
Front Squat
Parking Lot Workout: 4 Rounds
3 Bells: 16kg, 20kg, 24 kg
Swing each bell for 10 [...]

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