Single Kettlebell Workout!

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Single Kettlebell Workout

 

Single Kettlebell Workout Instructions

Warm up for 5:00 to 10:00.  Then grab a heavy kettlebell, or two, and set a timer for 20:00.  Cycle through the following exercises as many times as possible in 20:00.  Rest as needed and do not rush between sets.  Take your time to allow for heavier lifting and perfect form.

  • Dead Clean + Strict Press x 1,2,3 per side
  • One Arm Rows x 6 per side
  • Front Squats x 6 per side
  • Kettlebell Plank Drag x 6 per side

 

 

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July 1st, 2019

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Round 1

Plank Cocktail

Round 2

Dumbbell Thrusters

Battling Ropes

Sledge Hammer Hits

Air Assault

Steel Club Swing to Squat

Superplank + Push Up

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June 28th, 2019

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Round 1

Air Assault

SDHP

Round 2

Row

Dumbbell Thrusters

Round 3

Ski

Burpee

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June 27th, 2019

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Round 1

Barbell Chest Press

Push Ups

Band Pull Downs

Round 2

Chin Ups

BB Bent Over Row

Dumbbell Curls

Round 3

DB KB Front Squat

Goblet Split Squats

Jump Squats

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June 26th, 2019

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One Arm Swing

Press

Front Squats

Double Tap Push Ups

1.5 Deadlifts

Figure 8 to a Hold

Half Snatch

Push Press

Goblet Split Squats

One Arm Rows

Dead Cleans

Triple Crush

Tick Tocks

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June 25th, 2019

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Round 1

RDL

Bent Over Rows

Strict Press

Reverse Lunge

Round 2

Gorilla Cleans

DB KB Thruster

Gorilla Rows

 

Challenge Round!!

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June 24th, 2019

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Round 1

Plank Sandwich

Round 2

Squat Thrusts

Push Ups

Air Squats

RS Swings

Run

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June 21st, 2019

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Round 1

Sprint

MB Slams

MB RS Twist

Round 2

Sprint

MB Push Up

MB Pullover Sit Up

Round 3

Sprint

MB Squat Thrust

MB Toe Touch Crunch

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June 20th, 2019

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Round 1

DB KB Front Squats

Jump Squats

Round 2

Barbell RDL

RS Swings

Round 3

Assault Bike

Round 4

Goblet  Split Squats

TRX Split Jumps

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June 19th, 2019

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Snatches

Push Press

Front Squats

One Arm Rows

Plank

Run

 

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