Week 10

Day 1: Ladder with Superset

Each set starts with a kettlebell exercise that will ladder from 2-10, followed by a secondary kettlebell exercise that will always be 10 reps and a bodyweight movement that will also be 10 reps. The ladder exercise will follow a 2-4-6-8-10 format. So the first set you will perform 2 reps, followed by the secondary and body weight exercises. Then you will perform 4 reps, again followed by secondary and bodyweight. This continues until you complete a final set of 10. There are 3 full rounds that follow this format.

Round 1: 1 KB Dead Clean to Rack Side Lunge combo 2-4-6-8-10 ladder w/ Jump Press 10 and Plank Pullback 10.

*Remember, complete two additional exercises after each ladder set. Basically, the hyphen represents the extra exercises.

Round 2: 1 KB Rack Thruster ea 2-4-6-8-10 ladder w/ Front Lunge 10 and Front Sit Through 10

Round 3: Renegade Row or Hand to Hand Row ea 2-4-6-8-10 ladder w/ Halos 10 ea and Bear Squats 10

 

Day 2: Swing Cycle

Each round is 5 minutes in length and comprised of a 1 hand swing and 2 other exercises. The round starts with 10 swings on the right, followed by a second exercise and then 10 swings on the left, followed by a third exercise. This pattern continues for 5 minutes.

Round 1: 1 Hand Swing right 10 , Front Squat 10, 1 Hand Swing left 10, Upright Row 10 and repeat for 5 minutes.

Round 2: 1 Hand Swing right 10, Front Raise 10, 1 Hand Swing left 10, Bootstrapper Squat 10

Round 3: 1 Hand Swing right 10, Single KB Thruster 10, 1 Hand Swing left 10, KB Hand to Hand Drag 10

Round 4: 1 Hand Swing right 10, 1 KB Pullover, 1 Hand Swing left 10, 1 KB Overhead Squat 10

 

Day 3: Heavy Day

No bells and whistles…just heavy.  Complete 4 sets of each. If you only have light bells, double the number of reps.

  1. 1 KB Chest Press 5 ea  w/ Hand to Hand Row 5 ea
  2. 1 KB Snatch 5 ea  w/ 1 KB Clean 5 ea
  3. Squat Upright Row 10  w/ 1 KB High Pull 5 ea
  4. 1 KB Overhead Press 5  w/ Seated Front Raise 5

 

Day 4: Every Minute On the Minute

Set a clock for 10 minutes and complete each of the following exercises within 1 minute. Whatever time is left in that minute is for rest. Repeat the exercises at the top of the next minute and continue for the duration of the 10 minutes. There are 3 rounds like this.

Round 1: Leg Driver Swing 4, 1 KB Dead Clean 2 ea, Pushup 5

Round 2: Half Viking 2 ea, Sumo Squat Jump 3, Sprawl 4

Round 3: Side Lunge to Clean 2 ea, KB Lunge Jump 3 ea, Halos 3 ea

 

Day 5: Core and Cardio

Complete each superset 4 times before moving on.

  1. 1 KB Getup Sit-up 10  w/ Skater Lunge 15 ea  w/ Prone Plank 30 sec
  2. KB Front Drag 10 ea  w/ Squat Jumps 10  w/ Side Plank 30 sec ea
  3. KB Toe Touch 10  w/ Mt. Climbers 20 ea  w/ Superman 30 sec
  4.  1 KB Russian Twist 10 ea  w/ Burpees 5-10  w/ Bridge Hold 30 sec

 

Day 6 and 7: Active Rest

These days can be implemented any time during the week. If your body is telling you to rest, listen to it! But remember the motto of No Days Off Fitness: Move Every Day. If you can, find another activity you enjoy doing and supplement that in on these days. Hiking, Yoga, biking; the list goes on!

 

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