Learn the Kettlebell Basics and Regain Your Movement Potential

Bret Hamilton

Contributor - Beginner Workouts

Kettlebells, Strength and Conditioning, Functional Movement Screen

EDITOR'S NOTE: For an in-depth description of the beginner workouts and the movements contained in them from their creator, Bret Hamilton, have a look at his article on getting started with this 12-week program.

 

These workouts are programmed for three sessions each week. You will need only very basic equipment: 

 

  • Foam roller
  • Training shoes (not running shoes - see article)
  • Two kettlebells - an 8kg and a 12kg for women, a 12kg and 16kg for men
  • Lightweight dowel rod
  • 8' X 8' workout space

 

If you have a question regarding kettlebell swing or getup technique, or are just not "getting it," please review this video from 2:55-7:23, but keep in mind we are doing the swing with one bell, not two. All other technical cues will remain the same.

Week 1

Day 1

Foam roll

 

Warm up: 

  • Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side
  • Rocking: Rock your butt back towards heels, but don't let your back round. x10
  • Easy Rolls: Roll from your back to your belly, and your belly to your back using just your arms, or just your legs. Lie like Superman with arms stretched overhead, lead with your eyes. If you're using your arms, shut the lower body off, and vice versa.
  • Crocodile Breath: Lie face down, forehead on the backs of your hands, breathe in through the nose, and push all of the air down in to your belly. Exhale all of your breath out through your mouth.

 

With each inhale, feel your belly push in to the ground. Have a friend put their fingertips on the sides of your belly to make sure it is expanding laterally. If you catch yourself breathing in to your chest during workouts - i.e. your shoulders are rising and falling as you breathe - go back to your crocodile breath to fix it.

 

Workout:

 

Turkish get up w/shoe: 3 each side (3/3)

Balance the sole of your shoe on the top of your fist. No thumbs touching the shoe! That's cheating. Your goal is to go from lying to standing and back to lying without dropping the shoe. No trying weights until you've grooved this to the point you can do it your sleep.

 

Circuit 1: 2 rounds

  • 15 X Bodyweight squats
  • 15 X Pushups
  • 15 X Rocking + Scapular Wallslide

 

Circuit 2: 2 rounds

  • Kettlebell swing 15 sets of 1 rep
  • 15 X Plank x15s Tighten everything! Make fists, squeeze your arms, armpits, abs, butt, thighs.
  • 15 X Hip flexor stretch

 

 To cool down, repeat the warm up.

 

Day 2

Foam roll

 

Warm up:

Repeat day 1 warm up

 

Workout:

  • Swing practice: 15 sets of 1 rep
  • 5 minute walk/jog/bike (walk/bike briskly or jog slowly, or mix a bit of both)

 

 To cool down, repeat the warm up.

 

Day 3

Foam roll

 

Warm up:

Repeat day 1 warm up

 

Workout:

  • Shoe get up 3/3

 

Circuit 1: 3 rounds

  • 10 X Bodyweight squat (try light kettlebell held at chest on last set)
  • 10 X Pushups
  • 10 X Rocking + Wallslides

 

Circuit 2: 3 rounds

  • KB swings (10 sets of 1 rep)
  • 10 X Plank 10s
  • 10 X Hip flexor stretch+stick windmill

 

 To cool down, repeat the warm up.

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 2

Day 1

Foam roll

 

Warm up: 

  • Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side
  • Rocking: Rock your butt back towards heels, but don't let your back round. x10
  • Easy Rolls: Roll from your back to your belly, and your belly to your back using just your arms, or just your legs. Lie like Superman with arms stretched overhead, lead with your eyes. If you're using your arms, shut the lower body off, and vice versa.
  • Crocodile Breath: Lie face down, forehead on the backs of your hands, breathe in through the nose, and push all of the air down in to your belly. Exhale all of your breath out through your mouth.

 

With each inhale, feel your belly push in to the ground. Have a friend put their fingertips on the sides of your belly to make sure it is expanding laterally. If you catch yourself breathing in to your chest during workouts - i.e. your shoulders are rising and falling as you breathe - go back to your crocodile breath to fix it.

 

Workout:

Turkish get up w/shoe: 3 each side (3/3)

Balance the sole of your shoe on the top of your fist. No thumbs touching the shoe! That's cheating. Your goal is to go from lying to standing and back to lying without dropping the shoe. No trying weights until you've grooved this to the point you can do it your sleep.

 

Circuit 1: 2 rounds

  • 15 X Bodyweight squats
  • 15 X Pushups
  • 15 X Rocking + Scapular Wallslide

 

Circuit 2: 2 rounds

  • Kettlebell swing 15 sets of 1 rep
  • 15 X Plank x15s Tighten everything! Make fists, squeeze your arms, armpits, abs, butt, thighs.
  • 15 X Hip flexor stretch

 

 To cool down, repeat the warm up.

 

Day 2

Foam roll

 

Warm up:

Repeat day 1 warm up

 

Workout:

  • Swing practice: 15 sets of 1 rep
  • 5 minute walk/jog/bike (walk/bike briskly or jog slowly, or mix a bit of both)

 

 To cool down, repeat the warm up.

 

Day 3

Foam roll

 

Warm up:

Repeat day 1 warm up

 

Workout:

  • Shoe get up 3/3

 

Circuit 1: 3 rounds

  • 10 X Bodyweight squat (try light kettlebell held at chest on last set)
  • 10 X Pushups
  • 10 X Rocking + Wallslides

 

Circuit 2: 3 rounds

  • KB swings (10 sets of 1 rep)
  • 10 X Plank 10s
  • 10 X Hip flexor stretch+stick windmill

 

 To cool down, repeat the warm up.

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 3

Day 1

  • Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: Cross Crawl x10 each; Segmental Rolls x3 each
  • Intensification: Farmer Hold with DB/Plate/KB 3x10s; Rotational Stability Plank x10ea side (2 sec. hold)
  • Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • Double KB clean
  • Goblet grip reverse lunge
  • Half-kneeling hip flexor stretch with dowel X10

 

Circuit 2:

  • Goblet squat (level 1)
  • Bent over row with KB
  • Hitchhiker X10

 

Metabolic Conditioning: Speed Squats in place: 4 rounds of 20 seconds work, 40 seconds recovery (4x20:40)

Cool Down: Cross Crawls x10ea, Segmental Rolls x3ea, Rocking x10, Foam roll as needed

 

Day 2

  • Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: Cross Crawl x10 each; Segmental Rolls x3 each
  • Intensification: Kettlebell Rack Walk for time (3x10sec ea)
  • Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary. 

 

Circuit 1:

  • KB single-leg deadlift (weight in both hands)
  • Harstyle push up (modify if needed)
  • Rocking X10 + KB halos X5

 

Circuit 2:

  • KB goblet squat (level 1)
  • Rotational stability plank X10.side, 2 second hold
  • Hitchhiker X10 + hip flexor stretch with dowel X10

 

Metabolic Conditioning: Crawling (knees off ground if possible) (4x20:40)

 

Cool Down: Cross Crawls x10ea; Segmental Rolls x3ea; Rocking x10; Foamroll as needed

 

Click here to download the excel tracking sheet for weeks one through four.

 

Day 3

  • Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: Cross Crawl x10 each; Segmental Rolls x3 each
  • Intensification: Farmer Hold with DB/Plate/KB 3x10s; Rotational Stability Plank x10ea side (2 sec. hold)
  • Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • Double KB clean
  • Goblet grip reverse lunge
  • Half-kneeling hip flexor stretch with dowel X10

 

Circuit 2:

  • Goblet squat (level 1)
  • Bent over row with KB
  • Hitchhiker X10

 

Metabolic Conditioning: Speed Squats in place: 4 rounds of 20 seconds work, 40 seconds recovery (4x20:40)

Cool Down: Cross Crawls x10ea, Segmental Rolls x3ea, Rocking x10, Foam roll as needed

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 4

Day 1

  • Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: Cross Crawl x10 each; Segmental Rolls x3 each
  • Intensification: Kettlebell Rack Walk for time (3x10sec ea)
  • Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB single-leg deadlift (weight in both hands)
  • Harstyle push up (modify if needed)
  • Rocking X10 + KB halos X5

 

Circuit 2:

  • KB goblet squat (level 1)
  • Rotational stability plank X10.side, 2 second hold
  • Hitchhiker X10 + hip flexor stretch with dowel X10

 

Metabolic Conditioning: Crawling (knees off ground if possible) (5X20:40)

 

Cool Down: Cross Crawls x10ea; Segmental Rolls x3ea; Rocking x10; Foamroll as needed

 

Day 2

  • Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: Cross Crawl x10 each; Segmental Rolls x3 each
  • Intensification: Farmer Hold with DB/Plate/KB 3x10s; Rotational Stability Plank x10ea side (2 sec. hold)
  • Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • Double KB clean
  • Goblet grip reverse lunge
  • Half-kneeling hip flexor stretch with dowel X10

 

Circuit 2:

  • Goblet squat (level 1)
  • Bent over row with KB
  • Hitchhiker X10

 

Metabolic Conditioning: Speed Squats in place: 5 rounds of 30 seconds work, 30 seconds recovery (5X30:30)

Cool Down: Cross Crawls x10ea, Segmental Rolls x3ea, Rocking x10, Foam roll as needed

 

Day 3

  • Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: Cross Crawl x10 each; Segmental Rolls x3 each
  • Intensification: Kettlebell Rack Walk for time (3x10sec ea)
  • Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB single-leg deadlift (weight in both hands)
  • Harstyle push up (modify if needed)
  • Rocking X10 + KB halos X5

 

Circuit 2:

  • KB goblet squat (level 1)
  • Rotational stability plank X10.side, 2 second hold
  • Hitchhiker X10 + hip flexor stretch with dowel X10

 

Metabolic Conditioning: Crawling (knees off ground if possible) (5X20:40)

 

Cool Down: Cross Crawls x10ea; Segmental Rolls x3ea; Rocking x10; Foamroll as needed

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 5

Day 1

  • Movement Prep: thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: farmer carry with DB/Plate/KB 3x10s
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB inside-out clean
  • Ipsilateral reverse lunge, KB on the same side as front leg
  • Half-kneeling hip flexor stretch with dowel X10

 

Circuit 2:

  • Goblet squat (level 2)
  • Alternating bent over row with KB, hold both KBs the whole time
  • Hitchhiker X10

 

Metabolic Conditioning: 10 KB swings on the minute for 10 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Day 2

  • Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: KB bottoms-up rack walk (3x10sec per side)
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB ipsilateral single-leg deadlift (weight is on the same side as working leg)
  • Resisted harstyle push up
  • Rocking X10 + KB halos X5

 

Circuit 2:

  • KB goblet squat (level 2)
  • KB renegade row, 10 reps per side, complete one side then the other
  • Hitchhiker X10 + hip flexor stretch with dowel X10

 

Metabolic Conditioning: sprinting/spin bike/elliptical (4x15:30)

 

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Day 3

  • Movement Prep: thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: farmer carry with DB/Plate/KB 3x10s
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB inside-out clean
  • Ipsilateral reverse lunge, KB on the same side as front leg
  • Half-kneeling hip flexor stretch with dowel X10

 

Circuit 2:

  • Goblet squat (level 2)
  • Alternating bent over row with KB, hold both KBs the whole time
  • Hitchhiker X10

 

Metabolic Conditioning: 10 KB swings on the minute for 10 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 6

Day 1

  • Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: KB bottoms-up rack walk (3x10sec per side)
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB ipsilateral single-leg deadlift (weight is on the same side as working leg)
  • Resisted harstyle push up
  • Rocking X10 + KB halos X5

 

Circuit 2:

  • KB goblet squat (level 2)
  • KB renegade row, 10 reps per side, complete one side then the other
  • Hitchhiker X10 + hip flexor stretch with dowel X10

 

Metabolic Conditioning: sprinting/spin bike/elliptical (4x15:30)

 

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Day 2

  • Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: farmer carry with DB/Plate/KB 3x10s
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB inside-out clean
  • Ipsilateral reverse lunge, KB on the same side as front leg
  • Half-kneeling hip flexor stretch with dowel X10

 

Circuit 2:

  • Goblet squat (level 2)
  • Alternating ent over row with KB, hold both KBs the whole time
  • Hitchhiker X10

 

Metabolic Conditioning: 12 KB swings on the minute for 10 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Day 3

  • Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: KB bottoms-up rack walk (3x10sec per side)
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB ipsilateral single-leg deadlift (weight is on the same side as working leg)
  • Resisted harstyle push up
  • Rocking X10 + KB halos X5

 

Circuit 2:

  • KB goblet squat (level 2)
  • KB renegade row, 10 reps per side, complete one side then the other
  • Hitchhiker X10 + hip flexor stretch with dowel X10

 

Metabolic Conditioning: sprinting/spin bike/elliptical (4x15:30)

 

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 7

Day 1

  • Movement Prep: thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: farmer carry with DB/Plate/KB 3x10s
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB inside-out clean
  • Ipsilateral reverse lunge, KB on the same side as front leg
  • Half-kneeling hip flexor stretch with dowel X10

 

Circuit 2:

  • Goblet squat (level 2)
  • Alternating bent over row with KB, hold both KBs the whole time
  • Hitchhiker X10

 

Metabolic Conditioning: 13 KB swings on the minute for 5 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Day 2

  • Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: KB bottoms-up rack walk (3x10sec per side)
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB ipsilateral single-leg deadlift (weight is on the same side as working leg)
  • Resisted hardstyle push up
  • Rocking X10 + KB halos X5

 

Circuit 2:

  • KB goblet squat (level 2)
  • KB renegade row, 10 reps per side, complete one side then the other
  • Hitchhiker X10 + hip flexor stretch with dowel X10

 

Metabolic Conditioning: sprinting/spin bike/elliptical (4x20:40)

 

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Day 3

  • Movement Prep: thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: farmer carry with DB/Plate/KB 3x10s
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB inside-out clean
  • Ipsilateral reverse lunge, KB on the same side as front leg
  • Half-kneeling hip flexor stretch with dowel X10

 

Circuit 2:

  • Goblet squat (level 2)
  • Alternating bent over row with KB, hold both KBs the whole time
  • Hitchhiker X10

 

Metabolic Conditioning: 13 KB swings on the minute for 5 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 8

Day 1

  • Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: KB bottoms-up rack walk (3x10sec per side)
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB ipsilateral single-leg deadlift (weight is on the same side as working leg)
  • Resisted harstyle push up
  • Rocking X10 + KB halos X5

 

Circuit 2:

  • KB goblet squat (level 2)
  • KB renegade row, 10 reps per side, complete one side then the other
  • Hitchhiker X10 + hip flexor stretch with dowel X10

 

Metabolic Conditioning: sprinting/spin bike/elliptical (5x20:40)

 

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Day 2

  • Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: farmer carry with DB/Plate/KB 3x10s
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB inside-out clean
  • Ipsilateral reverse lunge, KB on the same side as front leg
  • Half-kneeling hip flexor stretch with dowel X10

 

Circuit 2:

  • Goblet squat (level 2)
  • Alternating ent over row with KB, hold both KBs the whole time
  • Hitchhiker X10

 

Metabolic Conditioning: 15 KB swings on the minute for 5 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Day 3

  • Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: KB bottoms-up rack walk (3x10sec per side)
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB ipsilateral single-leg deadlift (weight is on the same side as working leg)
  • Resisted harstyle push up
  • Rocking X10 + KB halos X5

 

Circuit 2:

  • KB goblet squat (level 2)
  • KB renegade row, 10 reps per side, complete one side then the other
  • Hitchhiker X10 + hip flexor stretch with dowel X10

 

Metabolic Conditioning: sprinting/spin bike/elliptical (5x20:40)

 

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 9

Day 1

  • Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: KB bottoms-up clean to rack walk for time 3X10s each
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • One-armed KB clean
  • Contralateral reverse lunge
  • Half-kneeling hip flexor stretch with dowel X10

 

Circuit 2:

  • Goblet squat (level 3)
  • Double KB bent over row
  • Hitchhiker X10

 

Metabolic Conditioning: 17 reps KB swings, EMOM 5 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Day 2

  • Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: KB bottoms-up clean to to rack walk for time (3x10sec ea)
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB contralateral single-leg deadlift (weight in hand opposite working leg)
  • Resisted hardstyle push up (elevate feet)
  • Rocking X10 + KB halos X5

 

Circuit 2:

  • KB goblet squat (level 3)
  • KB alternating renegade row
  • Hitchhiker X10 + hip flexor stretch with dowel X10

 

Metabolic Conditioning: sprinting, spin bike, or elliptical machine 6/10 resistance level (4x20:10)

 

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Day 3

  • Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: KB bottoms-up clean to rack walk for time 3X10s each
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • One-armed KB clean
  • Contralateral reverse lunge
  • Half-kneeling hip flexor stretch with dowel X10

 

Circuit 2:

  • Goblet squat (level 3)
  • Double KB bent over row
  • Hitchhiker X10

 

Metabolic Conditioning: 17 reps KB swings, EMOM 5 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 10

Day 1

  • Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: KB bottoms-up clean to to rack walk for time (3x10sec ea)
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB contralateral single-leg deadlift (weight in hand opposite working leg)
  • Resisted hardstyle push up (elevate feet)
  • Rocking X10 + KB halos X5

 

Circuit 2:

  • KB goblet squat (level 3)
  • KB alternating renegade row
  • Hitchhiker X10 + hip flexor stretch with dowel X10

 

Metabolic Conditioning: sprinting, spin bike, or elliptical machine 6/10 resistance level (4x20:10)

 

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Day 2

  • Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: KB bottoms-up clean to rack walk for time 3X10s each
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • One-armed KB clean
  • Contralateral reverse lunge
  • Half-kneeling hip flexor stretch with dowel X10

 

Circuit 2:

  • Goblet squat (level 3)
  • Double KB bent over row
  • Hitchhiker X10

 

Metabolic Conditioning: 17 reps KB swings, EMOM 5 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Day 3

  • Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: KB bottoms-up clean to to rack walk for time (3x10sec ea)
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB contralateral single-leg deadlift (weight in hand opposite working leg)
  • Resisted hardstyle push up (elevate feet)
  • Rocking X10 + KB halos X5

 

Circuit 2:

  • KB goblet squat (level 3)
  • KB alternating renegade row
  • Hitchhiker X10 + hip flexor stretch with dowel X10

 

Metabolic Conditioning: sprinting, spin bike, or elliptical machine 6/10 resistance level (4x20:10)

 

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 11

Day 1

  • Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: KB bottoms-up clean to rack walk for time 3X10s each
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • One-armed KB clean
  • Contralateral reverse lunge
  • Half-kneeling hip flexor stretch with dowel X10

 

Circuit 2:

  • Goblet squat (level 3)
  • Double KB bent over row
  • Hitchhiker X10

 

Metabolic Conditioning: 19 reps KB swings, EMOM 5 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Day 2

  • Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: KB bottoms-up clean to to rack walk for time (3x10sec ea)
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB contralateral single-leg deadlift (weight in hand opposite working leg)
  • Resisted hardstyle push up (elevate feet)
  • Rocking X10 + KB halos X5

 

Circuit 2:

  • KB goblet squat (level 3)
  • KB alternating renegade row
  • Hitchhiker X10 + hip flexor stretch with dowel X10

 

Metabolic Conditioning: sprinting, spin bike, or elliptical machine 6/10 resistance level (6x20:10)

 

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Day 3

  • Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: KB bottoms-up clean to rack walk for time 3X10s each
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • One-armed KB clean
  • Contralateral reverse lunge
  • Half-kneeling hip flexor stretch with dowel X10

 

Circuit 2:

  • Goblet squat (level 3)
  • Double KB bent over row
  • Hitchhiker X10

 

Metabolic Conditioning: 19 reps KB swings, EMOM 5 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 12

Day 1

  • Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: KB bottoms-up clean to to rack walk for time (3x10sec ea)
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB contralateral single-leg deadlift (weight in hand opposite working leg)
  • Resisted hardstyle push up (elevate feet)
  • Rocking X10 + KB halos X5

 

Circuit 2:

  • KB goblet squat (level 3)
  • KB alternating renegade row
  • Hitchhiker X10 + hip flexor stretch with dowel X10

 

Metabolic Conditioning: sprinting, spin bike, or elliptical machine 6/10 resistance level (8x20:10)

 

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Day 2

  • Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: KB bottoms-up clean to rack walk for time 3X10s each
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • One-armed KB clean
  • Contralateral reverse lunge
  • Half-kneeling hip flexor stretch with dowel X10

 

Circuit 2:

  • Goblet squat (level 3)
  • Double KB bent over row
  • Hitchhiker X10

 

Metabolic Conditioning: 15 reps KB swings, EMOM 5 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Day 3

  • Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
  • Activation: cross crawl x10 each, segmental rolls x3 each
  • Intensification: KB bottoms-up clean to to rack walk for time (3x10sec ea)
  • Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB contralateral single-leg deadlift (weight in hand opposite working leg)
  • Resisted hardstyle push up (elevate feet)
  • Rocking X10 + KB halos X5

 

Circuit 2:

  • KB goblet squat (level 3)
  • KB alternating renegade row
  • Hitchhiker X10 + hip flexor stretch with dowel X10

 

Metabolic Conditioning: sprinting, spin bike, or elliptical machine 6/10 resistance level (8x20:10)

 

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

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