Kettlebells

Reverse Tabata

• Max Assault Bike Cals

8 rds of 10 second Ride and 20 seconds of Rest

5 mins of Rest

12 min AMRAP

• 9 KBs Deadlift (heavy)
• 100ft Farmers Carrier

4 rds for Time

• 50cal Assualt Bike
• 25 kb Russian swings. (53/35)
• 10 barbell Snatchs (95/65)

10,9,8,… For Time

• Kettlebell Swings (53/35)
• Goblet Squats
• Preacher Curls
• Push-up on hand on Kettlebell (reps for each arm)

5 rounds For Time

• 400m Run
• 20 Kettlebell Hang Clean and Jerks (10 each arm) (35/25).

5 Rds

• 2:00 min C2 bike
• 1:00 min to complete 5 straight-legged KB deadlifts. (light)

Do deadlifts on a raised platform to get the KB below the toes to stretch the hamstrings.

5 Rds

• 2:00 min Rowing
• 1:00 min Box Step-ups. (If you want, do them weighted)

30 min ALT EMOM

• Max Cal C2 Bike
• Max Cal Ski Erg
• Power production (12 or 30lb med-ball throw or 70lb KB Swings)

For Time

• 2 Rounds
  • 800m run
  • 2400m C2 Bike
• 5 rounds
  • 5 Tire Flips
  • 10 KB Push Press (53’s/35)

For Time

• 800m Run/Ruck
• 30 Bent over Rows or Pull-ups
• 50 Push-ups
• 70 Squats
• 600m Run/Ruck
• 20 Bent over Rows or Pull-ups
• 40 Push-ups
• 60 Squats
• 400m Run/Ruck
• 10 Ben Over Rows or Pull-Ups
• 200m Run/Ruck

Carry a ruck, sandbag, or kettlebells if you want.

4 rounds of

• 1 min Pull-ups
• 1 min Goblet Squats (53/35)
• 1 min Sit-ups

5 min Rest

4 rounds of

• 1 min Kettlebell Swings (53/35)
• 1 min Lunges (53/35)
• 1 min toes-to-bar

10-minute AMRAP

• 7 KB Swings. (53/24)
• 7 Push-ups
• 7 Toes-to-bar

5 minute Rest

10-minute AMRAP

• 7 wall balls. (20/14)
• 7 burpees
• 7 KB Deadlifts (53s/24)