Week 1
Day 1
A.
3 Rounds
- 30 Second Side Plank Right
- 30 Second Side Plank Left
- 30 Second Rest in Center Plank
(***penalty if you come out of plank early – 50 sit ups)
B.
3 Rounds
- 1 Minute of Walking Russian Kettlebell Swing
- 1 Minute of Burpees
- 1 Minute of Rest
C.
3 Rounds
- 30 Second Overhead Squat Right Arm
- 30 Second Overhead Squat Left Arm
- 1 Minute of Alternating Kettlebell Swings
- 1 Minute of Rest
D.
Day 2
A.
5 Rounds for Time:
- Run/Row 250 meters
- 25 Air Squats
- 10 Push Ups
- 5 Pull Ups
B.
Tabata Handstand Holds at Wall, 8 rounds 20s work/10s rest
C.
Day 3
A.
Tabata Mash Up, 8 rounds:
- Alternating Side Plank
- Plank
B.
5×5 Kettlebell Clean Squat Press
5×5 Halos on Each Side
(rest as needed between sets)
C.
3 Rounds
- 1 Minute of Tactical Walking Lunge with Kettlebell
- 1 Minute of Walking Kettlebell Swings
- Rest 30 Seconds
D.
Click on the number below that corresponds to the week of training you’re in.
Week 2
Day 1
A.
25 V Ups
25 Burpees
B.
1 Minute of Farmer’s Walk
then 3 Rounds:
- 3 Turkish Get Up (one each side)
- 6 Goblet squat
- 24 Russian Kettlebell Swings
- 1 Minute Farmer’s Walk
C.
25 V Ups
25 Burpees
D.
Day 2
A.
Tabata
- Pull Ups
- Push Ups
- Sit Ups
- Box Dips
**Perform 20 seconds of work followed by 10 seconds of rest of each movement eight times. There is no rest period between exercises.
B.
2 Rounds:
½ Turkish Get Up
- 5 Right Arm
- 5 Left Arm
C.
Day 3
A.
3 Rounds
- 30 Seconds of Spiderman Crawl
- 30 Seconds of Air Squats
B.
4 Rounds
- Run/Row 500 Meter
- 30 Box Jumps
- 30 Russian Kettlebell Swings
C.
10 x 10 Seconds of Plank Hold
(rest as needed)
D.
Click on the number below that corresponds to the week of training you’re in.
Week 3
Day 1
A.
20 Kettlebell Thrusters
Run/Row 400 Meters
15 Kettlebell Thrusters
Run/Row 400 Meters
10 Kettlebell Thrusters
Run/Row 400 Meters
B.
Tabata
Push Ups
Box Dips
C.
Day 2
A.
10×10 Second Plank Hold
B.
5 Rounds
2 Turkish Get Ups on Each Side
10 Russian Kettlebell Swings
20 Walking Lunges in Center Rack
C.
75 Janda Sit Ups (Butterfly Style)
D.
Day 3
A.
5 Rounds
2 Pistol Squats on Each Leg
4 Pull Ups
6 Heavy Kettlebell Front Squat
B.
4 Rounds
12 Kettlebell High Pulls on Each Side
24 Burpees
C.
Click on the number below that corresponds to the week of training you’re in.
Week 4
Day 1
A.
Tabata Mash Up
Double Kettlebell Supine Press
Jumping Air Squat
B.
Time Trial
1 Mile Run or Row
C.
Tabata Mash Up
Side Plank Hold Right
Kimura Sit Up
Side Plank Hold Left
D.
Day 2
A.
25 Push Ups
B.
4 Rounds
5 Windmills on Right
5 Windmills on Left
30 Seconds of Mountain Climbers
C.
25 Push Ups
D.
5 Kettlebell Overhead Squats on the Right
5 Kettlebell Overhead Squats on the Left
30 Seconds of Air Squats
E.
Day 3
A.
4 Rounds
30 Seconds of Handstand Hold at Wall
15 Dragon Flags or V Ups
B.
4 Rounds
7 Kettlebell Clean Squat Press
14 Russian Kettlebell Cleans
C.
4×20
Russian Twists
D.
Click on the number below that corresponds to the week of training you’re in.
Week 5
Day 1
A.
2 Rounds
30 Seconds Burpees
30 Seconds Air Squats
30 Seconds Plank
B.
2 Rounds
1 Minute of Walking Russian Kettlebell Swing
30 Seconds Racked Front Squat Right Side
30 Seconds Racked Front Squat Left Side
1 Minute of Rest
C.
2 Rounds
30 Seconds Overhead Squat Right Arm
30 Seconds Overhead Squat Left Arm
1 Minute of Alternating Kettlebell Swings
1 Minute of Rest
Day 2
A.
10 Russian Kettlebell Swings
10 Burpees
10 Dragon Flags or V-Ups
4 Rounds
5 Clapping Push Ups
25 Air Squats
5×5
Kettlebell Pull Over Sit Up
Day 3
A.
Wide Leg Seated Press
30 Seconds Mountain Climbers
3×3
1 Minute of Handstand Holds at Wall
30 Seconds Flying Lunges
4×10
Kettlebell Good Mornings
Click on the number below that corresponds to the week of training you’re in.
Week 6
Day 1
A.
3×3 Turkish Get Ups (Heavy)
Run/ Row
4 Rounds
800 Meters
25 Walking Tactical Lunges with Kettlebell
15 Strict Push Ups
Tabata
Kettlebell Seesaw Press
Day 2
A.
Push Ups
Box Jumps
5×3
Kettlebell Halos
10×3
Box Dips
Day3
1-2-3-4-5-6-7-8-9-10
Kettlebell Clean and Press (Right and Left)
Burpees
5-4-3-2-1
Turkish Get Up (Alternating Right and Left Side)
4×20
Janda Sit Up (Butterfly Style)
Click on the number below that corresponds to the week of training you’re in.
Week 7
Day 1
A.
Run or Row
4×400 Meters
(resting 2 minutes between sets)
B.
Double Kettlebell Windmill
Double Kettlebell Swing
Double Kettlebell High Pull
30 Seconds Rest
Day 2
4×30 Seconds
½ Unweighted Turkish Get Up (alternating sides)
Jumping Air Squats
4 Rounds
10 Right/10 Left Kettlebell Racked Back Lunge and Press
10 Heavy Kettlebell Swings
25 Push Ups Unbroken
Day 3
A.
Box Jumps
Sit Ups
3 x 1 Minute Rounds
Kettlebell Swing Catch Squat
(rest 20 seconds between rounds)
Tabata
See Saw Kettlebell Press
Click on the number below that corresponds to the week of training you’re in.
Week 8
Day 1
A.
5-10-15
Pull Ups
Push Ups
Air Squats
4 Rounds
1 Minute Double Kettlebell Waiters Walk Right Side
1 Minute Double Kettlebell Waiters Walk Left Side
30 Seconds Double Kettlebell Front Squat
Day 2
A.
25 Push Ups
B.
4 Rounds
5 Windmills on Right
5 Windmills on Left
30 Seconds of Mountain Climbers
C.
25 Push Ups
D.
5 Kettlebell Overhead Squats on the Right
5 Kettlebell Overhead Squats on the Left
30 Seconds of Air Squats
E.
Day 3
A.
30 Seconds Kimura Sit Up
30 Seconds Burpees
4 Rounds
1 Minute Double Unders or Single Jump Rope
1 Minute Kettlebell Swings
1 Minute Box Jumps
1 Minute of Kettlebell Push Press (from center rack)
1 Minute of Rest
Click on the number below that corresponds to the week of training you’re in.
Week 9
Day 1
A.
2 Rounds
30 Seconds Burpees
30 Seconds Air Squats
30 Seconds Plank
30 Seconds Rest
B.
3 Rounds
1 Minute of Walking Russian Kettlebell Swing
30 Seconds Racked Front Squat Right Side
30 Seconds Racked Front Squat Left Side
1 Minute of Rest
C.
2 Rounds
30 Seconds Overhead Squat Right Arm
30 Seconds Overhead Squat Left Arm
1 Minute of Alternating Kettlebell Swings
1 Minute of Rest
Day 2
A.
20 Russian Kettlebell Swings (Heavy)
5 Halos (in each direction)
4 Rounds
5 Clapping Push Ups
25 Air Squats
2×5
Kettlebell Windmills
Kettlebell Pullover Sit Ups
Day 3
A.
Wide Leg Seated Press
30 Seconds of Burpees
3×3
1 Minute of Handstand Holds at Wall
30 Seconds of Alternating Walking Lunges with Kettlebell
C.
3 Rounds
5 Clean, Squat, Strict Press (Right and Left Sides)
3×10
Kettlebell Good Mornings
Click on the number below that corresponds to the week of training you’re in.
Week 10
Day 1
A.
5×3 Turkish Get Ups
Run/ Row
4 Rounds
800 Meters
15 Kettlebell Thrusters
10 Strict Push Ups
Tabata
Kettlebell Seesaw Press
Day 2
A.
Kettlebell Halos
25 Kettlebell Swings
B.
21-15-9
Push Ups
Box Jumps
Tabata Mash Up
Kimura Sit Up
Superman
Day 3
A.
Kettlebell Clean and Press (Right and Left)
Jumping Squat
6-3-1
Turkish Get Up (Alternating Right and Left Side)
3×5 Kettlebell Pullover Situp
3×30 Second Handstand Hold at Wall
(no rest between movements)
Click on the number below that corresponds to the week of training you’re in.
Week 11
Day 1
A.
Run or Row
1 Mile
B.
Double Kettlebell Swings
Double Kettlebell Cleans
Double Kettlebell High Pull
1 Minute Rest
C.
Tabata Handstand (holds at wall)
Day 2
A.
½ Unweighted Turkish Get Up (alternating sides)
Jumping Air Squats
5 Rounds
5 Double Kettlebell Racked Front Squat
10 Double Kettlebell Racked Walking Lunges
Rest 1 Minute Between Rounds
25 Push Ups Unbroken (modify to knees if needed)
D.
1 Attempt Max Handstand Hold at Wall
Day 3
A.
Box Jumps
Sit Ups
B.
Kettlebell Swing Catch Squat
(rest 20 seconds between rounds)
4×5
Kettlebell Windmills
(take your time and rest as needed between sets)
Click on the number below that corresponds to the week of training you’re in.
Week 12
Day 1
A.
5-10-15
Pull Ups
Push Ups
Box Dips
B.
1 Minute Double Kettlebell Waiters Walk Right Side
1 Minute Double Kettlebell Waiters Walk Left Side
30 Seconds Air Squats
C.
~Your Choice~
3X30 Seconds
Kettlebell Russian Twist
or
3×30 Seconds
Kettlebell Around the World
(rest as needed between sets)
Day 2
A.
4 Rounds
1 Minute Russian Kettlebell Swing
1 Minute Kettlebell Deadlift
1 Minute Alternating Kettlebell Clean
1 Minute Kettlebell Around the World
1 Minute Rest
5 Minutes of Alternating Turkish Get Ups (**slow with perfect form)
Day 3
A.
30 Seconds Kimura Sit Up
30 Seconds Burpees
B.
5 Kettlebell Overhead Squats Right/Left
15 Jumping Squats
C.
3 Rounds
5 Kettlebell Windmills Right/Left
15 Alternating Kettlebell Swings
D.
3 Rounds
5 Kettlebell Push Press Right/Left
15 Tacticle Lunges with Kettlebell
