Single Kettlebell Week 11 Day 3

By |2020-05-29T18:25:18+00:00May 29th, 2020|Single KB|

Active Recovery Day Jog 3 miles Every 200 meters do 5 push ups 10 air squats :30 plank

Single Kettlebell Week 11 Day 2

By |2020-05-24T23:47:01+00:00May 24th, 2020|Single KB|

Workout 1: EMOM for 16:00 Min 1: Max rep handstand push ups Min 2: :30 Max rep single arm KB snatch, right arm Min 3: :30 Max rep jump to chin up Min 4: :30 Max rep single arm KB snatch, left arm Workout 2: 12-15 each arm single KB or DB upright rows 10/10 [...]

Single Kettlebell Week 11 Day 1

By |2020-05-24T23:46:42+00:00May 24th, 2020|Single KB|

Workout 1: Superset Max rep pull ups Max rep push ups Rest 1:00 x 4 Workout 2: Superset Max rep air squats Max rep dips Max rep hanging knee raises or hanging flutters Rest 1:00 x 4 Workout 3: Continuous clock :20 Diamond push ups :10 Transition :30 Plank reaches :10 Transition :40 Kick sits [...]

Single Kettlebell Week 10 Day 6

By |2020-05-17T18:14:30+00:00May 17th, 2020|Single KB|

Active Recovery Day Cardio of choice 5:00 Warm up :30 high pace :30 warm up pace x 10-20:00 Recovery: Hips and Hamstrings

Single Kettlebell Week 10 Day 5

By |2020-05-17T18:13:50+00:00May 17th, 2020|Single KB|

Workout 1: Mini Helen 200 Meter run 12 Kettlebell swings 6 Pull ups x 5 rounds with pace Workout 2: Continuous clock :30 Bicycle crunch :10 transition :30 plank hip taps :30 anchored straight leg raise to hip up :30 rest x 3 Recovery: Low Back, Hips and Hamstrings

Single Kettlebell Week 10 Day 4

By |2020-05-17T18:13:22+00:00May 17th, 2020|Single KB|

Workout 1: Right arm Chinese row x 12 1/2 kneel, left arm bottoms up press (careful! slow stablility work) x 7 Left arm Chinese row x 12 1/2 kneel, right arm bottoms up press Rebounding broad jumps x 20 yards x 4 rounds, rest where needed Workout 2: 8:00 AMRAP Suicide run (4 points, 10 [...]

Single Kettlebell Week 10 Day 3

By |2020-05-17T18:12:18+00:00May 17th, 2020|Single KB|

Active Recovery Day Cardio of choice 5:00 Warm up   :30 high pace :30 warm up pace x 10-20:00

Single Kettlebell Week 10 Day 2

By |2020-05-17T18:11:53+00:00May 17th, 2020|Single KB|

Workout 1: 8/8 Hanging flutter kicks 8 burpee jump pull ups 12 KB deadlift high pulls x 4 sets with pace Workout 2: Right arm KB overhead carry x 30 yards Right arm KB swings x 15 Left arm KB overhead carry x 30 yards Left arm KB swings x 15 10/10 Kick sits x [...]

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