So we totally posted the wrong workout today.

We didn’t do body weight strength, we did the kettlebell ladder.

We’ll do the body weight workout on Saturday instead.

BTW, Saturday’s training will start at 7:45.

We are running our Cert starting at 9am sharp.

Here’s today’s kettlebell ladder.

Here’s your warm up:  5 minutes of joint mobility then 2 rounds of kettlebell warm up.

  • 10 kettlebell swings
  • 10 push ups
  • 10 high pulls
  • 5 presses
  • 5 squats
  • 5 thrusters
  • 5/5 one arm rows
  • 15 jumping jacks
  • 15 bicycles

Round 2 warm up:

  • 4/4 one handed swings
  • 8 push ups
  • 4/4 cleans
  • 4/4 press or push press
  • 4/4 snatch
  • 15 jumping jacks
  • 15 bicycles

You will also be happy to know that we are doing a nice single kettlebell ladder workout today!

Strength and Conditioning.

1-10 reps in the following order.

Circuit through this.

For Strength: Work up in weight as the you work down in reps.

For Conditioning: Use a medium weight bell and try to go through this without putting down the bell.

  • kettlebell snatch r/l  (10/10,9/9,8/8 ect….)
  • Kettlebell clean r/l
  • Kettlebell push press or jerk

Try to break some records today!

Here’s a video breakdown.