Week 11

Day 1: Dead Clean Combos

Each exercise starts with a dead clean and combos it with a second movement. Perform 10 combo reps on each side and then superset with a core AND/OR cardio exercise. Complete 4 sets of each.

  1. 1 KB Dead Clean to 1 KB Overhead Press 10 ea  w/ 1 KB Russian Twist 10 ea and/or Squat Jumps 15
  2. 1 KB Dead Clean to 1 KB Rack Front Lunge 10 ea  w/ KB Hand to Hand Drag 10 ea and/or Sprawl 10
  3. 1 KB Dead Clean to 1 KB Snatch 10 ea  w/ 1 KB Pullover 10 and/or Mt. Climbers 20 ea

*Want to make this harder? If you have access to double bells, perfom all of the combo movements with two bells instead of one on each side!

 

Day 2: AMRAP (Legs, Legs, and more Legs)

Set a clock for 20-25 minutes and complete as many rounds as possible of the following exercies with minimal rest. Quads, Glutes, and Hamstrings will be tested!

  1. 2 Hand Swing 20
  2. Front Squat 10
  3. 1 KB Hinge Deadlift 15
  4. 1 KB Sumo Squat 10
  5. Lunge Jump 10

*If this starts becoming too difficult to maintain pace, add in a core exercise of your choice at the end to keep moving all while the giving the legs a slight rest.

 

Day 3: Cardio and Static Hold Combos

Each set will begin with a 1 minute cardio exercise that leads directly into a kettlebell exercise and static hold on each side. Perform each set 3 times before moving on. (Note: only perform the cardio once per set. You do not need to do it between each hand.

  1. Skater Lunge for 1 minute directly into Windmill 10 with Overhead Hold for as long as possible, and then repeat the windmill and overhead hold on the left.
  2. Burpees for 1 minute directly into Updowns 10 from the rack position with Rack Hold for as long as possible, and then repeat on the opposite side.
  3. Front Sit Through OR Mt. Climbers for 1 minute directly into 1 Leg Deadlift 10 with Farmer Hold or as long as possible, and then repeat on the opposite side.

*You can increase the difficulty by using two bells. The windmill would change to a 2 KB Windmill, and updowns would stay the same but use both bells in the rack position, and the l leg deadlift would change to a Straight Leg Deadlift.

 

Day 4: AMRAP (All Upper Body)

Set a clock for 20-25 minutes and complete as many rounds as possible of the following exercises with minimal rest. Chest, Shoulders, and Back will be tested.

  1. Close/Wide Chest Press 10  OR 1 KB Chest Press 10 ea
  2. 2 KB Bent Row 10  OR 1 KB Bent Row 10 ea
  3. Seesaw Press 10 ea  OR 1 KB Overhead Press 10 ea
  4. Upright Row 10
  5. Halos 10 ea

 

Day 5: Core Continuous Ladder (10 – 8 – 6 – 4 – 2)

Each set starts with a core exercise at 10 reps, followed by a plank hold for 15 seconds, and continues right into the next ladder rep. Continue going back and forth between the core reps and the 15 second plank hold until the ladder has been completed.  This counts as 1 set! Repeat for 3 sets before moving on to the next round.

  1. 1 KB Russian Twist 10 to Prone Plank 15 sec and continue down the ladder, with 8 kettlebell reps, another 15 second plank and so on. Remember, when you complete 2 reps, that is only 1 set. Complete 3 sets before moving on to the next round of exercises.
  2. 1 KB Pullover 10 to High Plank 15 sec
  3. 1 KB Getup Sit-up 10 to Side Plank 15 sec ea side
  4. KB Hand to Hand Drag 10 to Superman 15 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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