| 03-01-13 – Friday | Total Body | ||||
| warm up | one arm swings, bottoms up cleans, high pulls & clean & presses (right then left – 5 reps per exercise) | 30lb kettlebell | no rest | 3 rounds | |
| (2 min) | REST (but stay warm) | ||||
| 3 min no rest | Turkish Get Ups w/50lb kettlebell (right then left, 3 reps per side) | 50lb kettlebell | 3 reps per side | 3 min | |
| (2 min) | REST (but stay warm) | ||||
| 3 min circuit (40 sec work, 20 sec rest) | alternating one arm kb swings | 50lb kettlebell | 40 – 20 | 3 min | |
| (2 min) | REST (but stay warm) | ||||
| 3 min no rest | Turkish Get Ups w/50lb kettlebell (right then left, 3 reps per side) | 50lb kettlebell | 3 reps per side | 3 min | |
| (2 min) | REST (but stay warm) | ||||
| 3 min circuit (40 sec work, 20 sec rest) | alternating one arm kb swings | 50lb kettlebell | 40 – 20 | 3 min | |
| (2 min) | REST (but stay warm) | ||||
| 15 – 15 circuit | chinups & dips | Lebert Equalizer Bars & Pull Up Bar | 15 – 15 | 4 min | |
| (2 min) | REST (but stay warm) | ||||
| finisher | ab roller w/full extensions, kb bicep curls, kb goblet calf raises, kb tricep extensions | Purple Reisistance Bands, 50 & 70lb kettlebell | 30 – 30 | 8 min |
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| 02-24-13 – Sunday | Total Body | ||||
| warm up | one arm swings, bottoms up cleans, high pulls & clean & presses (right then left – 5 reps per exercise) | 30lb kettlebell | no rest | 3 rounds | |
| (2 min) | REST (but stay warm) | ||||
| 10 min circuit | kb press w/70lb kb (1 rep, right then left) & 1 pull up (mixing grips: chin up, neutral grip & pull up) | Pull Up Bar & 70lb kettlebell | no rest | 12 rounds | |
| (2 min) | REST (but stay warm) | ||||
| 10 min circuit | 5 goblet squats w/70lb kb & 10 two handed swings w/70lb kb | 70lb kettlebell | no rest | 8 rounds | |
| (2 min) | REST (but stay warm) | ||||
| 15 – 15 circuit | front & side raises & kb presses | Purple Reisistance Bands & 30lb kettlebell | 15 – 15 | 4 min | |
| (2 min) | REST (but stay warm) | ||||
| finisher | ab roller w/full extensions, bicep curls, kb goblet calf raises, tricep push backs | Purple Reisistance Bands & 70lb kettlebell | 30 – 30 | 8 min |
| 02-20-13 – Wednesday | 15 – 15 Circuits (Joint Mobility & Conditioning) | ||||
| warm up | one arm kb swings & bottoms kb cleans (right then left) | 30lb kettlebell | 15 – 15 | 6 min | |
| (2 min) | REST (but stay warm) | ||||
| 15 – 15 circuit | double kb rows & double kb squats | 30lb kettlebell | 15 – 15 | 6 min | |
| (2 min) | REST (but stay warm) | ||||
| 15 – 15 circuit | tabata kb snatches & kb presses (right then left) | 30lb kettlebell | 15 – 15 | 6 min | |
| (2 min) | REST (but stay warm) | ||||
| finisher | kb turkish get ups | 30lb kettlebell | right then left | 10 min |
| 02-16-13 – Saturday | Pull Day | ||||
| warm up | one arm swings, bottoms up cleans, high pulls & clean & presses (right then left – 5 reps per exercise) | 30lb kettlebell | no rest | 3 rounds | |
| (2 min) | REST (but stay warm) | ||||
| 15 – 15 circuit | Neutral-grip pull ups & two handed kb swings | Pull Up Bar & 70lb kettlebell | 15 – 15 | 6 min | |
| (2 min) | REST (but stay warm) | ||||
| 15 – 15 circuit | kb deadlifts w/40lb vest & inverted rows w/40b vest | Lebert Equalizer Bars & 50lb kettlebells | 15 – 15 | 6 min | |
| (2 min) | REST (but stay warm) | ||||
| 15 – 15 circuit | kb bicep curls & reverse bicep curls w/resistance bands | 50lb kettlebell & Purple Resistance Band | 15 – 15 | 6 min | |
| (2 min) | REST (but stay warm) | ||||
| 30 – 30 circuit | ab roller w/full extensions & hanging knee raises | ab roller & Pull Up Bar | 30 – 30 | 6 min |
| 02-14-13 – Thursday | Push Day | ||||
| warm up | one arm swings, bottoms up cleans, high pulls & clean & presses (right then left – 5 reps per exercise) | 30lb kettlebell | no rest | 3 rounds | |
| (2 min) | REST (but stay warm) | ||||
| 30 – 30 circuit | reverse lunges (r,l) w/30lb kettlebells & push ups on LEB | Lebert Equalizer Bars & 30lb kettlebells | 30 – 30 | 6 min | |
| (2 min) | REST (but stay warm) | ||||
| 30 – 30 circuit | kb squats & dips | Lebert Equalizer Bars & 30lb kettlebells | 30 – 30 | 6 min | |
| (2 min) | REST (but stay warm) | ||||
| 30 – 30 circuit | front & side raises & kb tricep push backs | Purple Resistance Band | 30 – 30 | 6 min | |
| (2 min) | REST (but stay warm) | ||||
| 30 – 30 circuit | kb calf raises w/40lb weighted vest, planks on elbows & side planks on elbow (r,l) | 40lb weighted vest & 50lb kettlebells | 30 – 30 | 8 min |
| 02-11-13 – Monday | Tabata Circuit (Joint Mobility & Conditioning) | ||||
| warm up | tabata one arm kb swings, bottoms kb cleans (right then left) | 30lb kettlebell | 20 – 10 | 4 min | |
| (1 min) | REST (but stay warm) | ||||
| tabata circuit | tabata one leg kb deadlifts & kb squats (right then left | 30lb kettlebell | 20 – 10 | 4 min | |
| (1 min) | REST (but stay warm) | ||||
| tabata circuit | tabata kb snatches & kb clean & presses (right then left) | 30lb kettlebell | 20 – 10 | 4 min | |
| (1 min) | REST (but stay warm) | ||||
| finisher | one arm kb rows & kb presses (right then left) | 30lb kettlebell | 20 – 10 | 4 min | |
| (5 min) | REST (but stay warm) | ||||
| finisher | kb turkish get ups | 30lb kettlebell | right then left | 10 min |
| 02-09-13 – Saturday | Pull Day | ||||
| warm up | one arm swings, bottoms up cleans, high pulls & clean & presses (right then left – 5 reps per exercise) | 30lb kettlebell | no rest | 3 rounds | |
| (2 min) | REST (but stay warm) | ||||
| 30 – 30 circuit | Neutral-grip pull ups & two handed kb swings | Pull Up Bar & 70lb kettlebell | 30 – 30 | 6 min | |
| (2 min) | REST (but stay warm) | ||||
| 30 – 30 circuit | kb deadlifts w/40lb vest & inverted rows w/40b vest | Lebert Equalizer Bars & 50lb kettlebells | 30 – 30 | 6 min | |
| (2 min) | REST (but stay warm) | ||||
| 30 – 30 circuit | bicep curls & reverse bicep curls w/resistance bands | Purple Resistance Band | 30 – 30 | 6 min | |
| (2 min) | REST (but stay warm) | ||||
| 30 – 30 circuit | ab roller w/full extensions & hanging knee raises | ab roller & Pull Up Bar | 30 – 30 | 6 min |
| 02-06-13 – Wednesday | Push Day | ||||
| warm up | one arm swings, bottoms up cleans, high pulls & clean & presses (right then left – 5 reps per exercise) | 30lb kettlebell | no rest | 3 rounds | |
| (2 min) | REST (but stay warm) | ||||
| 30 – 30 circuit | reverse lunges (r,l) w/30lb kettlebells & push ups on LEB | Lebert Equalizer Bars & 30lb kettlebells | 30 – 30 | 6 min | |
| (2 min) | REST (but stay warm) | ||||
| 30 – 30 circuit | kb squats & dips | Lebert Equalizer Bars & 30lb kettlebells | 30 – 30 | 6 min | |
| (2 min) | REST (but stay warm) | ||||
| 30 – 30 circuit | front & side raises & kb tricep extensions | Purple Resistance Band & 50lb kettlebell | 30 – 30 | 6 min | |
| (2 min) | REST (but stay warm) | ||||
| 30 – 30 circuit | kb calf raises w/40lb weighted vest, planks on elbows & side planks on elbow (r,l) | 40lb weighted vest & 50lb kettlebells | 30 – 30 | 8 min |
| 02-02-13 – Saturday | Pull Day | ||||
| warm up | one arm swings, bottoms up cleans, high pulls & clean & presses (right then left – 5 reps per exercise) | 30lb kettlebell | no rest | 3 rounds | |
| (2 min) | REST (but stay warm) | ||||
| 30 – 30 circuit | Neutral-grip pull ups & two handed kb swings | Pull Up Bar & 70lb kettlebell | 30 – 30 | 6 min | |
| (2 min) | REST (but stay warm) | ||||
| 30 – 30 circuit | kb deadlifts w/40lb vest & inverted rows w/40b vest | Lebert Equalizer Bars & 50lb kettlebells | 30 – 30 | 6 min | |
| (2 min) | REST (but stay warm) | ||||
| 30 – 30 circuit | kb bicep curls & reverse bicep curls w/resistance bands | 50lb kettlebell & Purple Resistance Band | 30 – 30 | 6 min | |
| (2 min) | REST (but stay warm) | ||||
| 30 – 30 circuit | ab roller w/full extensions & hanging knee raises | ab roller & Pull Up Bar | 30 – 30 | 6 min |
| 01-30-13 – Wednesday | Kettlebell Workout | ||||
| warm up | one arm swings, bottoms up cleans, high pulls & clean & presses (right then left – 5 reps per exercise) | 30lb kettlebell | no rest | 3 rounds | |
| (2 min) | REST (but stay warm) | ||||
| 5 min no rest | Turkish Get Ups (right then left – no rest) | 50lb kettlebell | no rest | 5 min | |
| (2 min) | REST (but stay warm) | ||||
| 5 min no rest | Turkish Get Ups (right then left – no rest) | 50lb kettlebell | no rest | 5 min |
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