Day 1: 10 Minute AMRAP
Set a clock for 10 minutes and complete as many rounds as possible of the following. Rest as needed and then repeat the same AMRAP at least one more time.
- Bicycle Kick 20
- 2 Hand Swing 10
- Plank Pullback 10
- Single KB Thruster 10
- Superman 30 sec
Day 2: 1 Minute Sets
This one is broken down into 1 minute supersets. Each round has 2 exercises. You’ll complete exercise “A” for 1 minute on each hand consecutively, rest 30 seconds, then complete exercise “B” for the same duration. Again, rest for 30 seconds and try to complete 2-3 sets. Rest as needed and move on to the next round.
Round 1: 1 KB Clean & Press 60 sec ea, Rest 30, 1 KB Rack Reverse Lunge 60 sec ea
Round 2: 1 KB Half Snatch 60 sec ea, Rest 30, 1 KB Rack Squat 60 sec ea (Half snatch means bring the bell back to the rack position each time before starting a new rep)
Round 3: 1 KB Chest Press 60 sec ea, Rest 30, 1 KB Bent Row 60 sec ea
Day 3: Heavy Day Tabata
Exercises will be put into supersets in a Tabata time format (20/10). You’ll complete each superset 4 times on the tabata clock, rest as needed, and repeat before moving on to the next round.
Round 1: 2 KB Chest Press to Seated Front Raise
Round 2: 1 Leg Deadlift to 1 KB Dead Clean
Round 3: 1 KB Sumo Squat to Upright Row
Round 4: 1 KB Getup Sit-up to 1 KB Russian Twist
Day 4: Swing Cycle
Each round starts off with a series of swings and then transitions into other exercises that are completed for reps at your own pace. Each round starts with the same swing format, but the following exercises will change.
Round 1: 2 Hand Swing 20 to 1 Hand Swing 10 ea to Leg Driver Swing 10 (All swings should be done consecutively without setting the bell down)
Finish with 1 KB Bent Row 20 ea, Upright Row 20, 1 KB High Pull 20 ea, and Front Raise 20
Round 2: 2 Hand Swing 20 to 1 Hand Swing 10 ea to Leg Driver Swing 10
Finish with 1 KB Chest Press 20 ea, 1 KB Seated Press 20 ea, Jump Press 20, and Pushup 20
Round 3: 2 Hand Swing 20 to 1 Hand Swing 10 ea to Leg Driver Swing 10
Finish with 1 KB Sumo Squat 20, 1 KB Hinge Deadlift 20, Front Lunge 20, and Bootstrapper Squat 20
Day 5: Simple Flows
Each round follows a basic, 3 step flow that you will follow for 3-4 minutes at a time. Rest as needed and repeat the flow for a second time before moving on.
Round 1: 1 Hand Swing to 1 KB Clean to 1 KB Overhead Press. Stay on the same side for half of your work time before switching hands.
Round 2: Side Lunge to Clean to Front Squat to Figure 8 to Hold. The figure 8 will naturally take the bell to the opposite hand. Repeat on the opposite, and allow the figure to continuously switch sides throughout your work time.
Round 3: 1 KB Dead Clean to 1 Leg Deadlift to Step Back. Just like the round before, the step back will switch sides for you. Just continue to work side to side throughout the work time.
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!