Week 42

Day 1: AMRAP Ladder 5-?

Set a clock for 30 minutes and see how many ladder rounds you can get in with the following exercises. Start with 5 reps each and continue to add on one rep, each consecutive round until time runs out. Double bell exercises should be done one each side if you only have one bell.

1. 2 KB Dead Clean
2. Renegade Row ea
3. Burpees
4. 1 KB Snatch to 1 KB Rack Front Lunge ea
5. KB Side Pushup
6. 2KB Side Lunge Clean ea

 

Day 2: Complex Carry

This workout is broken into 3 rounds. Each round changes weight and reps. If you only have one bell, your 3 rounds will stay the same. The rounds consist of 5 exercises with carries, or a static hold, completed in between each one. The most important part is to try to complete each round as a complex, meaning the bells should never be set down. If you don’t have room to carry, just hold a static hold for no less than 30 seconds. If you only have one, exercises should be completed on each side as well as the carry or static hold, as each exercises will be listed for 2 bells.

Round 1: Light bells (20 reps each exercise) 

2 KB Swing  to Overhead Hold carry  to 2 KB Rack Squat  to  carry  to 2 KB Clean  to  carry    2 KB Hinge Deadlift  to  carry  to 2 KB Chest Press.

Round 2: Moderate bells (10 reps each exercise) Repeat same exercises with a  Rack Hold carry

Round 3: Heavy bells (5 reps each exercise) Repeat same exercises with a Farmer Hold carry

 

Day 3:  Heavy Day Supersets

Complete 3-4 sets of each superset below. 

1. 1 KB Chest Press 5 ea  w/ 2 KB High Pull 10
2. Front Squat 5  w/ 2 Hand Swing 10-15
3. Upright Row 10  w/ Front Raise 10
4. 1 KB Overhead Press 5 ea  w/ Side Plank Row 10 ea

 

Day 4: Core Crusher 100

Complete 100 reps of each of the following exercises.  Break apart the reps however you like.

1. 1 KB Russian Twist ea
2. 1 KB Getup Sit-up
3. Goodmorning
4. 1 KB Pullover
5. 1 Leg Deadlift total reps
6. Bicycle Kick ea

 

Day 5: Orbits, Halos, Windmills

These 3 exercises will be the focus of each round. You’ll combine one of the above with 3 other movements to create a flow based on reps.  This is a single bell workout, and one round will consist of 5 “flow reps” on each hand. You’ll complete 3 sets before moving on to the next round. 

Round 1: Orbit to 1 KB Clean, Orbit to 1 KB Snatch, Orbit to 1 KB Bent Row. This is considered 1 rep. Do 5 of these flow reps on the same hand, keeping the orbit going in the same direction, and then immediately switch hands and orbit direction and repeat. Rest 60 sec and then repeat for 3 total sets.

Round 2: Halo to Single KB Thruster, Halo to Front Lunge, Halo to Updown.

Do 5 of these flow reps, keeping the halo going in the same direction and, and then immediately switch halo direction and repeat. Rest 60 sec and then repeat for 3 total sets.

Round 3: Windmill to 1 KB Rack Squat, Windmill to Side Lunge to Clean, Windmill to 1 KB Overhead Press

To prevent fatigue, switch hands after the overhead press and continue alternating back and forth until 5 “reps” have been completed on each hand. Rest and repeat for 3 sets.

 

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!