100913

22-Minute Single Kettlebell Warrior Workout:
1 and 2: Around the body pass, one minute clockwise, one minute counter-clockwise
3 and 4: Halos, one minute clockwise, one minute counter-clockwise
5 and 6: Figure 8s, one minute one direction, one minute other direction
7: Good Morning Stretch
8: Windmills, left arm.
9: Squatting around body pass, one direction.
10: Windmills, right arm.
11: Squatting around body pass, other direction.
12: One-arm swing, left arm.
13: TGU, left arm.
14: One-arm swing, right arm.
15: TGU, right arm.
16: Side lunge.
17 and 18: Snatch, one minute left arm, one minute right arm.
19 and 20: Clean and press, one minute left arm, one minute right arm.
21: Swing-catch-squat.
22: Deck squats.

See the title link for explanations.

100113

6 rounds for time:
6 double kettlebell thrusters (2 x 1pd)
6 double kettlebell cleans (2 x 1.5pd)
6 double kettlebell deadlifts (2 x 2pd)

092713

Kettlebell Deck of Cards: 
Hearts – Snatches
Diamonds – Push press
Clubs – Squats (hold the bell at your chest)
Spades – 1 arm rows
Aces – 12 reps
The Joker – 12 burpees (with a push up and jump)

Split your reps up between arms.

092413

10,9,8,7,6,5,4,3,2,1 of:
10 swings left arm
10 swings right arm

Use a medium weight KB.

091013

For time:
50 Hand to Hand Forward KB Flips
50 Hand to Hand Backwards KB Flips

090313

5 rounds of the following complex with two medium weight kettlebells:
5 renegade rows
5 windmills each side
5 front squats

Rest 2 min per round

083113

Farmer's walk a total of 800m with 2 kettlebells

082713

10 rounds for time:
50 swings
Run 200m

082413

CC: push-ups

Complete 8 rounds of 20 seconds of work/10 seconds of rest of each:
KB swings
Renegade rows
Thrusters
KB Sit ups

Rest 2 minutes between each exercise.

082013

CC: bridges

Machine Workout Plan Kettlebell Conditioning Workout #3

081613

CC: squats

A1: 5 x Double KB Swings
A2: 5 x Renegade rows (each side)
B1: 5 x Double KB thrusters
B2: 5 x Double KB deadlifts

Do 5 rounds of A, resting 30 seconds between rounds, then do 5 rounds of B, resting 30 seconds between rounds.

081313

CC: bridges

As many rounds in 10 minutes of:
250m row
25 two-handed swings (1.5pd)

081013

CC: push-ups

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time of:
swings (1.5pd)
burpees

Do 10 swings (2-handed), 10 burpees....all the way down to 1 swing, 1 burpee.

080613

CC: bridges

Wolverine
As many rounds in 10 minutes of:
Double KB swing
Double KB high pull
Double KB snatch

Use two 35# (1pd) kettlebells

080312

CC: push-ups

Practice some kettlebell juggling! We suggest being over GRASS when first starting out. Try the basic forward and backward flip.

073113

AM CC: handstand push-ups

PM: The Back Breaker

3 rounds for time:
500m row
10 Bent-over rows (5 each side with 1.5pd)
10 Renegade rows (5 each side with 1pd)

073013

AM CC: bridges 

PM:

A1: 10 H2H swings
A2: 10 H2H high pulls
B1: 20m overhead walk (10m down and back, switching arms)
B2: 10 goblet squats

Do 3 rounds of A resting 30 seconds between rounds, then do the same with B.

072713

A1: 5 x double KB squat
A2: 5 x squat jumps
B1: 10 x double KB swing
B2: 10 x mountain climbers

Do 5 rounds of A1 and A2, resting 20 seconds between rounds. Do 5 rounds of B1 and B2, resting 30 seconds between rounds.

072613

AM CC:  handstand push-ups, bridges

PM: Kettlebell Tabata Hell #3 - Renegade rows!

8 rounds of 20 sec work/10 sec rest using heaviest kettlebells available. Alternate each side during the work interval. Score is the total amount of reps divided by 8. Alternate as necessary.

072313

AMRAP in 10 minutes of:
10 burpees
250m row
10 hand to hand swings w/ 1.5pd (53#)