Week 6

Day 1:  Walking Swing Complex:

Each round starts with 12 walking swings and then transitions into a complex.  Complete each round 3 times before moving on to the next complex.

*If you do not have enough space for walking swings, just perform one step forward, followed by one step backwards.  If you are having trouble with the walking swings, just do basic swings without stepping.

Round 1: Walking Swing 12  w/ 1 KB Dead Clean 5 ea, Rack Side Lunge 5 es, Pushup 10, and Bicycle Kick 10 ea

Round 2: Walking Swing 12  w/ 1 KB Clean & Press 5 ea, Step Back 5 ea, Sumo Squat Jump 10, and Burpees 10.

Round 3: Walking Swing 12  w/ 1 KB Overhead Squat 5 ea, Hand to Hand Row 5 ea, Front Raise 10, and Bear Squats 10


Day 2: Updown Complex Ladder

Start by performing 2 Updowns, followed by the same number of reps of each of the following exercises listed below. Each consecutive round will ladder up 2 reps, as will the additional exercises. You can finish at the top of the ladder with 10 reps each, or choose to work back down finishing with 2 reps again. So the complete ladder will be    ( 2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2 )

Updowns, Jump Press, Hand to Hand Swing, KB Jump Squat, 1 KB Snatch ea, 1 KB Getup Sit-up


Day 3: AMRAP

Set a clock for 25-30 minutes and complete as many rounds of the following exercises as possible with minimal rest.  This workout is designed for 2 bells. A single bell, modified workout is listed below.

Renegade Row 6 ea, Lunge Jump 6 ea, Seesaw Press 6 ea, 2KB Side Lunge Clean 3 ea, 2 KB Pullover 6, 2 KB Windmill 3 ea

*Single Bell Workout: Hand to Hand Row 6 ea, Lunge Jump 6 ea, 1 KB Overhead Press 6 ea, Side Lunge to Clean 6 ea, 1 KB Pullover 6, Windmill 3 ea


Day 4:  Heavy Supersets

Obviously the title indicates that this workout uses heavy bells. If you do have access to heavy bells, increase the reps on each exercise. Complete 4 sets of each.

  1. Close/Wide Chest Press 5 ea,  OR  1 KB Chest Press 5 ea w/ Seated Front Raise 10
  1. 2 KB Clean to 2 KB Rack Squat combo 5  OR  1 KB Clean to 1 KB Rack Squat  combo 5 ea  w/ KB Side Pushup 5-10 ea
  1. 2 KB Snatch 5   OR  1 KB Snatch 5 ea  w/ 1 KB Bent Row 5-10 ea
  1. 1 KB Seated Press 5 ea,  w/ 1 KB Hinge Deadlift 10


Day 5: KB Flow

Set a clock for 3-5 minutes and work through the flow without rest. Rest at the end of the round as needed and repeat the flow 4-5 times.

*This one is pretty intense! If any of the moves are too difficult, or if there are simply too many movements, just eliminate them from the flow and keep the ones you feel comfortable with.

Updown, KB Squat Jump, Front Thruster, Side Plank Row, Side Plank Clean and Press, Front to Back Drag, Jump to Snatch, Repeat on opposite hand.




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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