Week 19

Day 1: Every Minute On the Minute 

Set a clock for 10 minutes, to complete each of the 3 EMOM rounds below. If you want to take it up a notch, plank each minute during your rest time.

Round 1: 1 KB Dead Clean 3 ea, 1 KB High Pull 4 ea, Lunge Jump 4 ea

Round 2: Half Viking 2 ea, Front Squat 5, Pushup 5-10

Round 3: Side Lunge to Clean 3 ea, Sumo Squat Jump 5, Sprawl 5


Day 2: Heavy Day

Complete 3-4 sets of each round. Increase your reps if you only have a lighter bell.

  1. Single bell Bridge Chest Press 5-8 ea  w/ Seated Front Raise 10
  2. 1 KB Snatch to 1 KB Rack Squat combo 5 ea  w/ 1 KB Pullover 10
  3. Reverse Lunge Press 5 ea  w/ Goodmorning 10
  4. Side Plank Row 5 ea  w/ Upright Row 10


Day 3: Swings and Things

Each set is 3 minutes in length and should be treated as a complex, where the bell should not touch the ground until time is complete. Complete 3 sets of each complex before moving on to the next round.

Round 1: 1 Hand Swing 3 ea  to Reverse Lunge Clean 3 ea  to Jump Press 5 for 3 minutes. Repeat for 3 total sets (9 minutes of total work)

Round 2: 2 Hand Swing 5  to Front Lunge 3 ea  to Halos 3 ea for 3 minutes. Repeat for 3 total sets (9 minutes of total work)

Round 3: Walking Swing 4  to Single KB Thruster 4  to Low Side Lunge 4 ea for 3 minutes. Repeat for 3 total sets (9 minutes of total work)


Day 4:  20’s to 100

Complete 20 reps of each exercise per round. You will complete 5 rounds to get a total 100 reps per exercise. Try to minimize your rest within a round.

  1. 2 KB Swing 20  or Hand to Hand Swing 20 ea 
  2. Gorilla Clean 20 total (every little clean counts)  or 1 KB Clean 20 ea
  3. 2 KB Sumo Squat 20  or 1 KB Sumo Squat 20
  4. Renegade Row 20 total (every row counts)  or Hand to Hand Row 20 ea
  5. 1 KB Russian Twist 20 ea


Day 5: KB Flow

Complete the following flow 5 times in a row on the same side and then swing and switch to the opposite side and repeat. At that point, rest as needed and repeat the flow for a total of 4-5 sets.  

Hike to broad jump, Reverse lunge and step back, Side lunge clean each side, Snatch, Rack squat. Switch and repeat.

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!

%d bloggers like this: