Kettle Bell Complex #1

So I wanted to change it up today and just use kettle bells.

The kettle bell complex is for 3-4 rounds or time limit 15 mins.
We want to use kettle bells weights that you can do 15 repetitions for 3-4 rounds.

1. KB swings
2. KB squat and press
3. Alternating KB swings
4. KB turkish getup (6 reps) per arm
5. KB high pull (out to the front)

After completing this we finish with

using a resistance band tied to waist we perform the following exercises
1. jumping jacks with rope
2. sprint and touch (about 15-20 ft)
3. side to side jumping and rope slams
4. sprint and touch

Perform each for 20 seconds and right after perform this ab exercise
double crunches
Ab Rollout
KB crunches
KB russian twist

Repeat these last two parts for 4 – 5 rounds each.

And that’s the Kettle Bell Complex for today. GIve it a go!

Complex – Legs

So its a leg day, but instead of doing isolated leg movements, work the whole body while strengthening the legs.

Here are the 3 exercises:

1. Barbell Lunges – 45 lbs plates on each side – 10 – 20 reps total alternating legs
2. Bosu Ball upside down squats – 2 16 KG kettle bells – 10 – 15 reps
3. Jump Squats – two 8 or 12 KG kettle bells – 15 – 20 reps

Do this for 4 rounds, with as little rest as possible.

For the last part, you can perform a corkscrew abdominal exercise which works the abdominal and legs. Basically its a woodchop, but at the top we continue to swing to behind our back and reaching out.

Repeat on other side, about 20 reps per side using a plate or dumb bell.

WOD #8

Todays WOD is more of a cardio workout.

1. Battle ropes, alternating hands.
2. Weighted burpees.

Do this with a partner if you can or you can time out.
If you do it with a partner, the burpees exerciser sets the pace.

12 burpees then switch. For 10 rounds.
If you are doing if for time, then 20 seconds each and switch. Do this for 10 rounds as well.

Agility and speed.
We performed laterals over cones.
Do this for 4-8 mins non-stop taking turns. 20 seconds on, then switching right away, or resting for 20 seconds.

3 rounds of medicine ball drop from bench to partner, and partner pushes ball straight back up. about 10 – 20 reps.

Finish with some Abs:
1. Double crunches
2. reverse crunches
3. Plank on Swiss ball with forearms on ball.

do this for 20 seconds per ab exercise, and 3 rounds no rest.
You should feel a burn, or you are doing it wrong. Have fun and give it a go!

WOD #6

Pullup – is usually considered as palms being pronated ( this means that the palms are facing away from your face as you grab the bar.

Chinup – is usually considered as palms being supinated ( this means that the palms are facing your face as you grab the bar.

Try this workout:
10 pullups widegrip
10 chinups widegrip
10 pullups closegrip
10 chinups closegrip

6 Heavy – Good Morning Bends with a barbell.

Do that for 3-4 rounds as fast as you can.

Finish with a some ab exercises.
50 double knee tucks
50 weighted crunches
25 barbell rollouts
50 mountain climbers with rotation
50 weighted russian twists
75 bicycles

WOD #5

Olympic Barbell and 2 – 25lb plates

20 – Push and Press
20 – Bent over Rows
20 – Pushups on Bar

15 minutes time or 5 rounds as quick as possible

45 seconds resistance band ab crunch on swiss ball
45 second tornado ball side slam over head

rest 20 seconds 3 rounds

Give this workout a try.