Week 3

Day 1: Every Minute On the Minute (EMOM)

Set a clock for 10 minutes. The exercises in each round below should be completed once each minute for 10 minutes. Whatever time is left after you have completed the reps is yours to rest until the next minute starts. So each set should be completed 10 times within that 10 minute round.

**This workout is designed for heavier bells, so if you have light bells, increase the reps a bit. You should finish each set with between 20-30 seconds of rest time.

Round 1:  Upright Row 4  /  Front Squat 4  /  Pushup 4

Round 2:  Goodmorning 4  /  Single KB Thruster 4 /  Burpee 4

Round 3:  1 KB Rack Front Lunge 2 ea  /  1 KB Pullover  4  /  Bicycle Kick 4 ea

Day 2: Kettlebell Cycle

Perform each exercise for 30 seconds on the right side and then immediately repeat on the left side. Rest for about a minute and then repeat the same round again for 3 total sets before moving on to the next round.

* *A few exercises do not really have a right and left side (Ex. Figure 8) You will just perform these exercises twice within each set

Round 1: 1 KB High Pull1 KB Rack SquatFigure 8 to HoldMt. Climbers

Round 2: 1 Hand Swing /  1 KB Rack Reverse Lunge1 KB Bent Row /  Plank Pullback

Round 3:  1 KB Dead CleanRack Side Lunge1 KB Overhead Press / Tuck Jumps


Day 3: Advanced Movements Test

Give these advanced exercises a try, but be sure to use the modifications if you cannot perform the exercises properly with good form.

Complete 5 rounds of each super-set!

1. Half Viking 10 ea  w/ Bear Squats 20  (Modification: 1 KB Snatch 10 ea  or 1 KB High Pull 10 ea)

2.Anyhow Squat 3-4 ea  w/ Lateral Sit Through 10 ea (Modification: 1 KB Overhead Squat  5 ea

or Front Squat 20)

3. SOTS Press 5 ea  w/  KB Toe Touch 10 (Modification:1 KB Seated Press 5 ea)


Day 4:  Core Crusher

Complete 3-4 sets ea.

1. 1KB Bridge Chest Press 10 ea /  KB Front Drag 10 ea  /  KB Anchored Leg Raise 10

2. Rack Side Lunge 10 ea  /  KB Side Drag 10 ea  /  6 in. leg hold 30 seconds

3. Windmill 10 ea  / Side Plank Row 10 ea  / Goodmorning 10

Finisher: 5 minute plank hold. 1 minute of a Prone Plank, High Plank, Side Plank on each side, and a Bridge Hold.


Day 5: 2 KB Complex 

Complete 3 rounds of each complex with 1-2 minutes of rest between eat set.  Below each video is a single bell modification if you do not have access to two bells. All exercises are completed with 10 reps each.

Complex 1:

Single bell Modification: 1 KB Overhead Press 10 ea /  Halos 10 ea /  Upright Row 10

Complex 2:

Single bell Modification: Substitute the final suitcase dead-lift with 1 KB Sumo Squat 10. The first two exercises can be done with a single bell on each side.

Complex 3:

Single bell Modification: Substitute the final dead-lift with 1 Leg Deadlift 10. The first two exercises can be done with a single bell.


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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