Intermediate
Strength:
Complete the following every 90 seconds for 5 rounds using the heaviest kettlebell possible –
Round 1: 5 Kettlebell swings
Round 2: 4 Kettlebell swings
Round 3 – 5: 3 Kettlebell swings
Muscular Endurance:
4 Rounds –
4 Weighted push-ups
4 Bar rows
1 Set –
15 Renegade rows / side
Metabolic Conditioning:
Complete 3 rounds of the following individually for times –
30 Russian kettlebell swings
20 Med-ball slams
10 Burpees
Mobility:
Perform 2 reps of the following stretch:
Neck side bend –
- In a standing or seated position, place the right hand on top of the head and let the left arm rest at the side.
- Gently pull the head toward the right shoulder with the right hand.
- Rotate the head down and look at the right hip. The stretch should be felt on the left side of the neck/shoulder area.
- Hold for 30 sec
- Repeat on the opposite side.
Beginner
Strength:
Complete the following every 90 seconds for 5 rounds using the heaviest kettlebell possible –
Round 1: 8 Kettlebell swings
Round 2: 6 Kettlebell swings
Round 3 – 5: 5 Kettlebell swings
Muscular Endurance:
4 Rounds –
6 Push-up negatives
6 Bar rows
1 Set –
30 Alternating one arm rows
20 Push-ups from the knees
Metabolic Conditioning:
Complete 3 rounds of the following individually for times –
20 Russian kettlebell swings
15 Med-ball slams
5 Burpees
Mobility:
Perform 2 reps of the following stretch:
Neck side bend –
- In a standing or seated position, place the right hand on top of the head and let the left arm rest at the side.
- Gently pull the head toward the right shoulder with the right hand.
- Rotate the head down and look at the right hip. The stretch should be felt on the left side of the neck/shoulder area.
- Hold for 30 sec
- Repeat on the opposite side.