Kettlebell Workout sheet Green = Strength w/o Yellow = conditioning w/o Exercise Swing, left Snatch, left Swing,

right Snatch, right Burpees Exercise Swing, left Press, left Swing, right Press, right KB clean and squat, left KB clean and squat, right Dive Bomber push ups Exercise Swing, left Clean, Squat, and Press, left Push ups Swing, right Clean, squat, and Press, right Exercise A: Snatch (right then left) B: Clean (right then left) C: Swings (Alternating) Exercise 2-handed swing Goblet Squat Press (left then right) Push Up Figure 8 to hold Do as many rounds as possible in 10-20 min. Exercise Single-leg deadlift Plank to Push Up Clean & Press (left then right) Squat Burpee (no push up part) Exercise Narrow Push up One-handed Swing (left then right) Lunge (left then right) Squat Thrust Do as many rounds as possible in 10-20 min. Sets 3-5 3-5 3-5 3-5 3-5 Sets 3-5 3-5 3-5 3-5 3-5 3-5 3-5 Sets 3-5 3-5 3-5 3-5 3-5 Sets*Reps 3*1 min. each arm 2*1 min. each arm 10*20 Sets*Reps 10 10 5 each arm 10 10 each direction Reps 1 min 1 min 1 min 1 min 1 min Reps 1 min 1 min 1 min 1 min 1 min 1 min 1 min Reps 1 min 1 min 1 min 1 min 1 min

Sets*Reps 10 each leg 10 8 each arm 10 15 Sets*Reps 5 10 each arm 5 each leg 15

Exercise Sets*Reps Front Squat (left then right) 5 each leg Wide Push Up 10 Single leg Deadlift (left then right) 5 each leg Do as many rounds as possible in 5-15 min. Then Rest 2 min. Row (left then right) 5 each arm Halo (left then right) 5 each direction 2-handed Swing 10 Do as many rounds as possible in 5-15 min. Exercise Sets*Reps Clean (left then right) 10 each arm Press (left then right) 10 each arm Jump Squat 5 Do as many rounds as possible in 5-15 min. Then Rest 2 min. Lunge holding KB (left then right) 5 each leg TGU (left then right) 3 each side Pike Push Up 5 Do as many rounds as possible in 5-15 min. Exercise Sets*Reps TGU (left then right) 1 each side Figure 8 to hold 5 each direction Push Up with Row 5 each arm Do as many rounds as possible in 5-15 min. Then Rest 2 min. One arm Swing (left then right) 5 each arm Suitcase Deadlift (left then right) 5 each side Burpee with Jump 5 Do as many rounds as possible in 5-15 min. Exercise Sets*Reps Snatch (left then right) 5 each arm Hand Walkout 5 Split Jump Squat 5 each side Clap Push up 10 Do as many rounds as possible in 5-15 min. Then Rest 2 min. Dive Bomber 10 KB/DB row (left then right) 5 each arm Figure 8 to hold 5 each direction Floor or Swiss Ball KB bench press 10 each arm Do as many rounds as possible in 5-15 min. Exercise Sets*Reps Windmill 5 each arm Snatch 5 each arm Push Up 10 Jump Rope 20 Do as many rounds as possible in 5-15 min. Then Rest 2 min. Goblet Squat 12 2-handed Swing 15 Gladiator Press 5 each arm Lunge 5 each leg Do as many rounds as possible in 5-15 min.

Exercise Sets*Reps Clean and Press 5 each arm TGU (left then right) 2 each side Do as many rounds as possible in 5-15 min. Then Rest 2 min. One arm Swing 12 each arm Seated Press 5 each arm Hindu Push Ups 10 Do as many rounds as possible in 5-15 min. Exercise A1: Renegade Row A2: Swing A3: Snatch A4: Clean and Press A5: Front squat A6: Jump rope Exercise A: Swing (right then left) B1: Clean & Press B2: Push Ups B3: Windmill B4: Sit Up C: Burpee Exercise A1: Swing (right then left) A2: Squat Halo B1: Push Ups B2: Pull Up C1: Jump Squat C2: Windmill D: Mountain Climbers Exercise A1: Pistol grip press A2: Turkish Get-up A3: Snatch to catch A4: Squat (right then left) A5: Figure 8 to hold B1: 2 handed swing B2: Jump squat (holding kettle bell) Exercise A1: 2-handed Swing A2: Squat Halo A3: Windmill A4: KB Inverted (on handle) Push up A5: Swing B: Mountain Climbers Sets 5 5 5 5 5 5 Reps 5 each arm 10 5 each arm 5 5 60 secs

Sets*Reps 5*30s each side 3*12 each arm 3*20 3*10 each side 3*20 1*Tabata (20s on/10s off for 8 rounds) Sets*Reps 3*20 3*20 3*20 3*10 3*20 3*10 each side 1*Tabata (20s on/10s off for 8 rounds) Sets 5 5 5 5 5 5 5 Reps 5 each arm 5 each arm (or do double w/ double KB and just do 5) 5 each arm 5 each arm 5 each arm 30 secs 30 secs

Sets*Reps 3*15 3*12 3*8 each side 3*8-10 3*8-10 1*Tabata (20s on/10s for 8 rounds)

Exercise Sets Snatch (right then left) Clean (right then left) 1-handed swing (right then left) Burpee NOTE: do as many circuits as possible in 10 min. Exercise A1: Snatch A2: Clean & Press A3: Alternating Swing A4: Figure 8 to hold B: TGU C: Burpee Exercise A1: TGU (left) A2: Clean & Press (left) A3: Windmill (left) A4: Snatch (left) A5: Front Squat (left) A6: TGU (right) A7: Clean & Press (right) A8: Windmill (right) A9: Snatch (right) A10: Front squat (right) A11: 2-handed swing B: Wall Sit C: Plank D: Mountain Climbers Exercise A1: Push Up A2: Clean B1: Front Squat B2: 2-handed swing C1: Figure 8 to hold C2: Press D: Wall sit E: Plank F: Jumping Jacks Exercise A1: Pistol Clean to Squat to Press A2: Sabertooth Crawl (same as running bear) B1: Snatch to Front Squat B2: Attacking Primate C1: Snatch to Overhead Squat to Windmill C2: Alligator Push up Crawl (same as spiderman crawl) Sets*Reps 5*10-12 each arm 5*10-12 each arm 5*20 5*12 each way 3*10 each side 3*20 Sets*Reps 3-4*3 3-4*6-10 3-4*6-10 3-4*6-12 3-4*6-12 3-4*3 3-4*6-10 3-4*6-10 3-4*6-12 3-4*6-12 3-4*10-15 2*Till Fail 2*Till Fail 2*1 min. Sets*Reps 3*30s 3*30s each arm 3*30s each leg 3*30s 3*30s 3*30s each arm 2*Till Fail 2*Till Fail 2*1 min. Sets*Reps 3*5 each side 3*50 yards 3*10 each side 3*50 yards 3*5 each side 3*50 yards

Reps 10 10 10 10

Exercise A1: KB Press A2: 2-Hand KB Press A3: Push up B1: Goblet Squat B2: Jump Squat C1: KB Row C2: Ballistic Row D: High Pull Exercise A1: Front Squat A2: Jump Squat A3: Wall Sit B1: Clean (from ground) B2: Hanging Clean C1: KB single leg deadlift C2: Suitcase Deadlift D: 2-hand swing Exercise A1: Burpee A2: Jump Squat A3: 2-handed swing A4: Jump Squat A5: Burpee B1: Goblet Squat B2: Push Up B3: Sumo Deadlift B4: Push Up B5: Goblet Squat C1: Split Squat Jump C2: Side Lunge C3: Alt. Lunge C4: Side Lunge C5: Split Squat Jump Exercise A1: Clean & Press A2: Press B1: Alt. Lunge B2: Split Squat Jump C1: Pull Up C2: Push Up D: Snatch Exercise A1: Push Up w/ knee touch A2: Alt. 1-Hand High Swing B1: Clap push up B2: Snatch to Catch C: L-Sit

Sets*Reps 2*5-8 Each arm 2*15-20 2*10-15 2*5-8 2*10 2*5-10 each side 2*20 4*30s each side Sets*Reps 2*5-8 each side 2*10 2*1 min. 2*8-10 each side 2*10 each arm 2*10 each side 2*10 4*1 min. Sets*Reps 2*30s 2*30s 2*30s 2*30s 2*30s 2*30s 2*30s 2*30s 2*30s 2*30s 2*30s 2*30s 2*30s 2*30s 2*30s Sets*Reps 2*5-8 2*12-15 2*5-8each leg 2*10 2*8-10 2*20 4*30s each arm Sets*Reps 5*30s 5*30s 5*30s 5*30s each side 5*30-60s

Exercise A1: Pistol grip Press A2: KB Push press A3: Clap Push up B1: Front Squat B2: Jump Squat C1: KB Row C2: Ballistic KB Row D: Swing to High Pull Exercise A1: Single-Leg Deadlift A2: Swing B1: TGU B2: Windmill C1: Front Squat C2: Deck Squat D: Bridge (with 5s hold at top) Exercise A1: Front Squat A2: Jump Squat w/ Knee Tuck A3: KB Wall Sit B1: KB Clean from Ground B2: KB Hanging Clean C1: Single Leg Deadlift C2: KB Sumo Deadlift D: Swing (right then left) Exercise A1: Clean & Press A2: KB Press B1: KB Lunge B2: Split Squat Jump C1: Pull Up C2: KB Push Up D: Snatch Exercise A1: Snatch (right then left) A2: Clean (right then left) A3: Swing Alternating A4: Burpee A5: Push-ups B: Plank

Sets*Reps 2*5-8 2*15-20 2*10-15 2*5-8 each side 2*10 2*8-10 2*20 4*30s each arm Sets*Reps 2*8-12 each leg 2*20 each side 2*8-12 each side 2*10 each side 2*10-15 each side 2*10-15 4*10-15 Sets*Reps 2*10-12 each side 2*10 2*1 min. 2* 10-15 each side 2*10-15 each side 2*10 each leg 2*12-15 4*30s each side Sets*Reps 2*8-12 each arm 2*12-15 each arm 2*8-10 each side 2*10 2*8-10 2*20 4*30s each side Sets 4 4 4 4 4 2 Reps 15 20 30 15 To failure To failure

Exercise A: Pull-ups B1: Clean and press (right then left) B2: Front squat (right then left) C1: Snatch left C2: Jump rope C3: Snatch right

Sets 3 2 2 6 6 6

Reps To failure 8-12 8-12 As many as possible in 20 secs 20 secs As many as possible in 20 secs

Exercise A: Clean and press (right then left) B1: Front squat (right then left) B2: Pull-ups C1: Snatch left C2: 1-handed swing (left) C3: Clean left C4: Plank C5: Snatch right C6: 1-handed swing (right) C7: Clean right Exercise A1: Snatch (right then left) A2: Deck Squat B1: Swing B2: Plank B3: Push Up (Clap) Exercise A1: Snatch A2: Jump Squats (with kettlebell) A3: Pull Up A4: Clap Push Up B1: Burpee B2: Alternating Pistol Squat B3: Jump Rope Exercise A1: Press-up (right then left) A2: Deck Squat B1: Swing (right then left) B2: Plank B3: Push-up Exercise 1-handed swing (right then left) Clean and press (right then left) Snatches (right then left) Figure 8 to hold Burpees Mountain climbers Push-ups

Sets 4 2 2 3 3 3 3 3 3 3 Sets*Reps 1*Ladder (1-10) 1*Ladder (1-10) 3*1 min. 3*1 min. 3*1 min. Sets*Reps 5*12 each arm 5*10 5*8 5*10 3*1 min. 3*1 min. 3*1 min. Sets 1-2 1-2 3 3 3 Sets 4 4 4 4 4 4 4

Reps 3-5 8-12 8-12 As many as possible in 30 secs As many as possible in 30 secs As many as possible in 30 secs As many as possible in 30 secs As many as possible in 30 secs As many as possible in 30 secs As many as possible in 30 secs

Reps Ladder 1-10 Ladder 1-10 As many as possible in 60 secs To failure To failure Reps 30 secs 30 secs 30 secs 60 secs 60 secs 60 secs 60 secs

Exercise Snatch (right then left) Crunches Clean (right then left) Plank 1-handed swing (right then left) Reverse crunch Front squat (right then left) Side plank reach (right then left) Press-up (right then left) Exercise Gladiator press Turkish get-up Snatch to catch Front Squat Figure 8 to hold

Sets 2-5 2-5 2-5 2-5 2-5 2-5 2-5 2-5 2-5 Sets 4-5 4-5 4-5 4-5 4-5

Reps 30 secs To failure 30 secs To failure 30 secs To failure 30 secs To failure 30 secs Reps 10 each arm 5 each arm 10 each arm 10 10 each arm

Exercise Sets Reps 2 handed swings 30 sec Burpees 60 sec NOTE: do 30 sec of swings then 60 sec of burpees and keep alternating for 15 min. Exercise Pistol grip press up Weighted pull-up Alternating clean to catch Overhead Walking Lunge Kettle bell crunch Burpee Exercise A1: 2 handed swing A2: Deck squat A3: Clean (right then left) A4: Squat (no weight) A5: Figure 8 to hold A6: Alternating lunge A7: Turkish get-up left side A8: Plank A9: Turkish get-up right side A10: Clap Push-up A11: Snatch left side A12: Side plank A13: Snatch right side A14: Burpee Exercise A1: 1-arm swing A2: Alt. 1-arm swing A3: Dive Bomber Push Up A4: Sit Up Sets 4-5 4-5 4-5 4-5 4-5 4-5 Sets 2-4 2-4 2-4 2-4 2-4 2-4 2-4 2-4 2-4 2-4 2-4 2-4 2-4 2-4 Sets*Reps 3-5*1 min. each arm 3-5*1 min. 3-5*1 min. 3-5*1 min. Reps 5-8 each arm 5-8 10 reps each arm 8-10 each leg To failure 20 Reps 20 10 10 20 20 20 2 1 min. 2 10 10 40s each side 10 10

Exercise A1: Clean, Press, & Squat A2: Mountain Climbers Exercise A1: Planked Clean & Side Press A2: Star Jumps Exercise A1: Snatch A2: Pistol Squat (w/ KB) Exercise A1: Alt. Pistol grip clean and press A2: Pistol grip snatch A3: Figure 8 to hold A4: Windmill A5: Clean to lunge B1: Med. Ball slam to Burpee B2: Jump rope Exercise Sots Press Figure 8 to hold KB Rows Overhead KB Lunge (left) Overhead KB Lunge (right) KB Push ups Alt. Pistol grip swing Seated Russian Twists Goblet Squat Alt. Side Lunge Exercise 2 Arm Swing to Catch to Squat KB Clean and Press (left) 2 Arm Swing to Catch to Squat KB Clean and Press (right) One arm swings (left) TGU (left) One arm swings (right) TGU (right) Windmill Exercise KB Push Press Burpees 1 arm swing Mtn. Climbers Goblet Squat

Sets*Reps 6-8*8-12 each side 6-8*30s Sets*Reps 6-8*6-10 each side 6-8*20 Sets*Reps 6*8-12 each side 6*5-8 each side Sets*Reps 3-5*6-10 each arm 3-5*10-15 each arm 3-5*10-15 each direction 3-5*6-10 each side 3-5*10-12 each arm 10*20s 10*20s Sets*Reps 3*45s each side 3*45s each direction 3*45s each side 3*45s 3*45s 3*45s 3*45s 3*45s 3*45s 3*45s Sets*Reps 3*45s 3*45s 3*45s 3*45s 3*45s 3*45s 3*45s 3*45s 3*45s each side Sets*Reps 3-5*1 min. ES 3-5*1 min. 3-5*1 min. ES 3-5*1 min. 3-5*1 min.

Exercise A1) TGU A2) Windmill B1) Around the World Pull Up B2) KB Squat C1) Ring Dips C2) Renegade Rows Exercise A1) KB Squat Clean & Press A2) Weighted Pull Up B1) KB Single Leg Deadlift B2) KB Windmill B3) Standing Wheel Roll Out Exercise A1: Alt. Floor Press A2: Front Squat B1: Renegade Row B2: Swing C: Windmill Exercise A1: Snatch A2: Clean & Press A3: Swing (alternating) A4: Figure 8 to hold B: TGU C: Burpee Exercise A1: Clean & Press A2: Clap Push up B1: Clean & Squat B2: Renegade row C1: TGU C2: Snatch D1: Windmill D2: Squat Halo Exercise A1: Front Squat A2: Lunge B1: Pistol Squat B2: Jump Squat C1: Squat Halo C2: Swing D1: Suitcase Deadlift D2: Split Jump Squat Exercise A: Anyhow Squat B: Floor Press C: Front Squat (pistol grip) D: Press (pistol grip) E: Sots Press

Sets*Reps 5*3-5 ES 5*3-5 ES 5*6 5*6 5*6 5*5 ES Sets*Reps 3-4*3-5 3-4*4-6 2-3*3-5 ES 2-3*4-6 ES 2-3*3-5 Sets*Reps 3*8-10 3*8-10 3*8-10 3*8-10 3*8-10 each side Sets*Reps 5*6-10 5*6-10 5*12-20 5*10 each way 3*5 each side 3*20 Sets*Reps 3*5 3*submax 3*5 3*6-8 3*5 3*10 3*6-8 each side 3* 10-12 Sets*Reps 3*6-8 3*5-10 Each leg 3*3-5 each leg 3*10 3*8-10 3*20 3*5-8 3*20 Sets*Reps 5*3-5 each side 5*6-8 5*6-8 5*5 5*5

Exercise A: Front Squat B1: Pull ups B2: Clean & Press C1: Alt. Swing C2: Med ball Slam C3: Burpee C4: Figure 8 to hold Exercise A1: Sots Press A2: Weighted Pull up A3: Single leg Deadlift A4: Floor Press (Alternating) A5: Front Squat A6: Hanging knee raise B1: Deck Squat to Sprawl B2: Jump Rope B3: Ring Push up (if no rings than just do normal push up) B4: Alt. Swing B5: Hand Walkout Exercise A1: Snatch A2: Jump Squat (w/ KB) A3: Guerrilla Cleans A4: Pull Up A5: Clap Push up B1: Burpee B2: Alt. Pistols B3: Jump Rope Exercise A: Ring Row (weighted) B: Clean & Press C: TGU D: Swing E: Walking Overhead Lunge F1: Ring Fly F2: Renegade Row F3: Windmill F4: Sprawl Exercise A: Double KB Pull Over to TGU B: Double Alt. Side Lunge w/ Press C: Guerrilla Cleans D: Pistol grip Snatch to Windmill E: Double Swing to Renegade Row

Sets*Reps 4*3-5 2*8-12 2*8-12 3*30s 3*30s 3*30s 3*30s Sets*Reps 5*8 each arm 5*4-6 5*8 each side 5*8 each side 5*8 5*8 4*30s 4*30s 4*30s 4*30s 4*30s Sets*Reps 5*8 5*8 5*8 each side 5*8 5*8 3*60s 3*60s 3*60s Sets*Reps 3*5 3*8 3*5 (double if possible, if not than 5 each side) 2*15 2*10 each arm 3*1 min. 3*1 min. 3*1 min. each side 3*1 min. Sets*Reps 3*5 3*30-60s 3*30-60s 3*10 each side 3*60-90s

Exercise A: Snatch B: Clean, Squat, & Press C: Alt. Horse Stance Hang Snatch D: Burpee to Clean E: Alt. TGU Exercise A: Pull up to Burpee B: Clean & Press C: Dive Bomber Push Up D: Swing E: Alt. Lunge Exercise A1: Double Outside Swings A2: Double High Pulls B1: Guerrilla Cleans B2: Deck Squat to Press C: Figure 8s Exercise A: 1 Arm Barbell Snatch B: 1 Arm Barbell Snatch to Windmill C: 1 Arm Barbell Snatch to Windmill Anyhow D: 1 Arm Barbell Snatch to Bent Press to Anyhow Exercise A: Dragon Flag B: Pistol Grip Pistol C: Double inverted (handle down) KB push up D: KB press E: Pistol squat F: Hanging knee raise Exercise A1: Single leg Deadlift A2: Swing B1: TGU B2: Windmill C1: Front Squat C2: Deck Squat D: Burpee Exercise A1: Clean & Press A2: Seesaw Press B1: Double Racked KB Lunge B2: Split Jump Squat C1: Pull Up C2: Clap Push Up D: Strongman Swing

Sets*Reps 10*3 10*30s 5*5 each side 5*1 min. 1*4 min. Sets*Reps 4*15-20 4*5-10 4*10-15 4*10-15 4*10 each leg Sets*Reps 4*10 4*10 4*10 each side 4*10 4810 each direction Sets*Reps 3*10 each side 3*5-10 each side 3*5-10 each side 3*5-10 each side Sets*Reps 3*Fail 3*5-10 each side 3*15-20 3*10 3*10 each side 8*10 Sets*Reps 2*5-8 2*20 2*8-10 each side 2*10 each side 2*10 each side 2*10 4*30s Sets*Reps 2*5-8 2*15-20 2*5-8 each side 2*10 2*8-10 2*10-15 4*30s

Exercise A1: Suitcase Deadlift A2: Alt. KB Swing B1: TGU B2: Windmill C1: Front Squat C2: KB Deck Squat to Jump D: KB Clean, Squat, Press Exercise A1: 1 Arm KB Swings A2: Renegade Rows B1: KB Overhead Walk B2: KB Racked Walk B3: KB Farmers Walk Exercise A1: Double KB Press A2: Double Clean & Press A3: Clap Push Up B1: Front Squat B2: Jump Squat (w/ KB) C1: Renegade Row C2: Double KB Outside Swing D: Double KB High Pull Exercise A1: Snatch to Press A2: Weighted Chin Up B1: Pistol Grip Snatch B2: Tiger Bend Push Ups C1: Plank C2: Wheel Rollout Exercise A: KB Clean & Press B: 40 yd Sprint Use for conditioning or as a finisher Exercise 3 Rounds KB Clean & Press KB Swing Broad Jump OR Squat Jump 21-15-9 reps of KB Swing Burpee 3 Rounds 400m run

Sets*Reps 2*5-8 2*20 2*8-10 each side 2*10 each side 2*10 2*10 4*30s Sets*Reps 10, 15, 20, 15, 10 10, 15, 20, 15, 10 100m 100m 100m Sets*Reps 2*5-8 2*10-15 2*10-15 2*5-8 2*10 2*8-10 each side 2*20 4*30s Sets*Reps 10*5 10*5 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 60/45/30/15 s 20/15/10/5 Sets*Reps 5-10*5 5-10*1

Sets*Reps 5 10 5

Exercsie Run 400m KB Pistol KB Clean & Press KB Swing Run 300m KB Pistol KB Clean & Press KB Swing Run 200m KB Pistol KB Clean & Press KB Swing Run 100m KB Pistol KB Clean & Press KB Swing KB Rack Walk KB Farmer Walk Burpee KB Rack Walk KB Farmer Walk Burpee Exercise Push Up Double KB Snatch Double KB Front Squat Double KB Push Press Exercise One arm Swing One arm Snatch One arm Clean One arm Press One arm Front Squat TGU Exercise A1: Barbell Squat (or Double KB Squat) A2: Jump Rope C: KB Pull Thru Combo D: 1 arm KB Snatch Exercise A1: Double outside leg snatch A2: Push up on KBs A3: Renegade Row A4: Seesaw Press AMRAP in 2 min. do for 3 total rounds/cycles Double outside leg swing Double outside leg clean Double Front squat

Sets*Reps 1*1 1*2 each leg 1*2 1*6 1*1 1*4 each leg 1*4 1*10 1*1 1*6 each leg 1*6 1*14 1*1 1*8 each leg 1*8 1*18 1*50m 1*50m 1*30 1*35m 1*35m 1*15 Sets*Reps 4*25 4*10 4*10 4*10 Sets*Reps 5*5 each arm 5*5 each arm 5*5 each arm 5*5 each arm 5*5 each arm 5*1 each arm Sets*Reps 5*10 5*1 min. 10*3 ES 5 min. (Do snatches for 5 min. switch arms when needed) Sets*Reps 4*6-8 4*20 4*10-12 ES 4*10-12 ES 3 3 5