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