Workouts
5 min Roll lower body
2x
SL March
Inv Toe Touch
Lunge + Hamstring Stretch
Walking Toe Grabs
Walking Knee Grabs
High Knees
100m Run
Then,
800m Run
3x
50m run/ walk back
Get progressively faster on each run
7x
50m sprint/ walk back
Rest as needed in order to keep intensity near 100% on each sprint.
4x
20 sec one arm/ one leg plank (or modify to one arm)
20 Hollow Body March (20 TOTAL- 10 per leg)
Roll, stretch and breathe
PVC shoulder mobility
2x
10 OHSQ
10 Stick DL
5 Pushups
10 Knee to Elbow Plank
2x
3/3 BU Press
10 H2H KBS
10 Frog Thrusters
Every 2 min x 12 mins
10-10-8-8-6-6 SCDL*
3 Standing Broad Jump
Perform the given reps of deadlifts followed immediately by 3 broad jumps every two minutes.
* Add a heavier weight as reps get lower, if possible.
3x
5/5 Dead Snatch
3-5 Wall Walk
Rest 60-90 secs rest between rounds
3x
8 Double KB RDL (legs straight, KBs in front rather than sides. Stand on a box to amplify)
10 KB Uppercut
Rest 60-90 secs rest between rounds.
5x for time
2-4-6-8-10 Double Thruster
20 swings
Roll, stretch and box breathing.
This is an active recovery day, or it can be used to make up a workout you missed on Monday or Tuesday.
15 mins of mobility:
Roll T-spine with peanut
Roll pecs with ball
3x
SL march
Inv. toe touch
10 air squats
10 knee to elbow plank
100m run
For 30 mins:
400m run
Rest to dark gray
800m run
Rest to dark gray
Continue alternating between 400m and 800m runs with rest in between until time is up.
These should be easy runs; don’t go hard! Bring your phone with you so you can watch your MyZone app and make sure you stay in green. Remember this is active recovery work. The intent is to get circulation going through your muscles to help them recover and heal. You aren’t trying to set any records here.
More mobility of your choice + stretching and box breathing.
3x
5 pushup to downdog
5 pullovers
10 bent over rows with band
10 lunges
Every 30 sec x 6 mins (12 rounds total, 6 rounds per arm)
5 Single Push Press
As heavy as possible. alternate Arms each round.
4x
6/6-6/6-4/4-4/4 Single Arm KB Strict Press
ME Pull Ups
Rest 60-90 secs between rounds.
3x
10/10 Single KB Rack Walking Lunge
10/10 Halos
Rest 60-90 secs between rounds.
3x
10/10 Bent Over Rows
10 Burpee To 6 Inch Target
Rest only 45 secs between rounds.
Roll, stretch and alligator or box breathing.
Kettlebell 42 kicks off today! Commit to staying consistent with the training program and nutrition goals for 42 days, and you’ll have the ability to make a huge impact on your strength, athleticism, and body composition.
It’s really important that you track your workouts for the duration of the program. So grab a notebook or just use the notes section in your phone for your training log; whatever works best for you. You’ll need to record the weights you used and reps you completed on every workout. In future workouts, you’ll be referring back to those notes so you’ll know what to do next! I also highly encourage you to use your training log to record your nutrition notes. Every week, I’ll tell you exactly what you need to record for the nutrition part, based on what the goal is for that week.
Eat 3 meals every day (don’t skip meals!) and include a serving of protein at each meal. Any form of animal protein is fine, protein supplements (like collagen or whey), or beans.
A serving size is about 1-2 palm-sized portions of meat or beans. For protein supplements, go with the servings as directed on your package. If you’re having eggs, one egg isn’t enough! To be counted as a full protein serving, you need THREE.
In your log, FIRST, record your current waist and hip measurements and weight, if you have a goal of changing your body composition. Then, every day, record what your three servings of protein were.
For 6 mins:
30 sec jumprope
10 OH squats
20 shoulder taps
30 sec flutter kicks
Remember to record your workout in your training log!
4x
5/5 Single Arm Dead Clean*
Bear Crawl length of gym/ crawl backward back
Rest 60-90 sec between rounds
*Full stop at the bottom of each rep to re-set – no swinging or “touch and go” momentum allowed.
4x
ME Hand Release Pushups*
ME Ring Row*
60-90 sec rest between rounds
* Don’t go to absolute failure, but stop the set when tempo slows or you lose form.
3x
10 KB Goblet Pause Squat*
10-15 TTB or Hanging Knee to Elbow
60-90 secs rest between rounds
*2 Second PAUSE in the bottom of each squat. Watch the clock!
10x
20 sec Ball Slams
20 sec DU/ Battling Jump Rope
20 sec rest
Roll out and stretch, then finish with 5 minutes of box breathing or alligator breathing.
3 Rounds
5 Pushups
10 Frog Thrusters
10 Ring Rows
20 jumping jacks
5 Rounds
2 Wall Walks
8 Broad Jumps
50m sprint
Then,
800m run
Stretch with bands
4x
5 Push-up to Downdog
10 Air Squats
20 Bird Dogs (10/10)
30 Singles
2x for time- 20 reps each on round 1, 10 reps each on round 2
Wall balls
Sit-ups
Squat jumps
Push-ups
KB Swings
Double-unders
Double Thrusters
Pull-ups
Good Mornings
Burpees
GSQ
Knee to elbow plank
Stretch
3x
1/1 Arm bar
3 Prying GSQ
5 good morning stretch
Bear crawl
3x
8/8 Bent over row
8/8 MP
30 sec Hollow hold
3x
8/8 step up
8 strict TTB
30 sec wall sit
10-9-8-7-6-5-4-3-2-1
KBS
GSQ
Roll upper back/ shoulders
Stretch
Ankle mobility
Shoulder mobility
30 sec each x 3
Pushup to Down dog
Stick DL
OHSQ with PVC
Hollow Body
10-8-6-4-2
HSPU
Pullups (no Kipling- maintain that hollow position!)
10-8-6-4-2
Snatches*
Pistols*
*Rep numbers are total- both sides combined. Weights should be heavy! Rest as needed.
Tabata
H2H KB swings
Stretch on Wall + alligator breathing
Only one class today (Dec 31) at 8:30am! The gym will be closed tomorrow, and we’ll be back to our regular schedule on Wednesday, January 2.
3x
5 pushups
5 frog thrusters
10 air squats
20 singles
Bear crawl length and back
Partners!
Partners alternate rounds for 12 minute AMRAP of:
10 burpees
10 Pullups or ring rows
10 squat jumps
Then, partners alternate rounds for 12 minute AMRAP of:
10 DU/ 30 singles
10 mountain climbers per leg
10 situps
*For both sections, one partner rests while the other partner completes a full round of all 3 exercises.
roll and stretch on wall
