Exercises | NOTES |
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1
Ball Slams |
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2
Devils Press |
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3
Single Arm Kettle Bell Swing |
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4
Plank Burpee |
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5
Plate Ground to Overhead |
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6
Dumbbell Snatch |
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7
Froggy Burpees |
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8
Overhead Kettle Bell Swing |
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9
High Pull |
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10
Low Kettle Bell Swing |
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11
Jump Squat |
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12
Kettle Bell Swing |
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13
Box Step Ups |
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14
Box Jumps |
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15
Bear Complex |
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16
Clean and Press |
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17
Dumbbell Bear Complex |
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18
Half Squat Cross Body Punches |
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19
Hang Clean |
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20
Hang Squat Clean |
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21
Hang Squat Clean and Press |
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22
Power Clean |
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23
Single Arm Kettle Bell Clean |
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24
Skaters |
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25
Squat Clean |
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26
Weighted Jumping Jacks |
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27
Plank burpee to row |
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28
Tuck Jumps |
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29
Quick feet |
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30
Man Makers |
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31
Turkish get-up |
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32
Weighted burpees |
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33
Split jerk vs Push jerk |
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34
Plank walk outs |
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35
Lateral long jump |
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36
Banded high knees, burpees & tap squat jumps |
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37
Bosu burpees |
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38
Bosu/plate toe taps |
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39
Quick feet variations |
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40
Double hop burpees |
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41
Dumbbell squat snatch |
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42
Kettle bell swing to squat |
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43
Broad jump back pedal |
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44
Broad jump burpees |
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45
Complex lift- hang clean, front squat, reverse lunge |
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46
Partner wall sit med ball pass |
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47
Lunge SA strict press |
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48
Glute Bridge chest press |
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49
Lateral KB swing |
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50
Renegade row to push up |
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51
Weighted burpee to bent row |
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52
Thruster |
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53
SA snatch reverse lunge |
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54
Walking lunge with press |
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55
Kb off set squat |
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56
Goblet Clean |
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57
Hang clean press jack |
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58
Burpee to SA snatch |
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59
Devils shoulder press |
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60
Kneeling press and pull |
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61
Squat to OH plate press |
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62
Db Curl to reverse grip press |
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63
Squat hold cross body row |
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64
Plank leg lifts |
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65
Curl to reverse press |
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66
Gorilla Row to Sprawl |
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67
Banded glute bridge marches |
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68
Db uppercutsThere are many different variations of this move. I am ok with whatever you are comfortable with. Just make sure their core is engaged, they have a slight bend in their knee, their weight isn’t too heavy, and they twist as they cut. |
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69
Mb slams to wall ball |
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70
Deadlift to high pull |
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71
B stance double kb swing |
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72
High pull jacks |
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73
Strict press reverse lunge |
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74
Partner side shuffle to SA snatch |
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75
Squat to Shoulder Tap |
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76
Halo to squat |
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77
Forward lunge to plate press |
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78
Db alt hang snatch |
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79
Single-arm Kettlebell Clean and Press1. Stand holding a kettlebell in one hand in front of your body with your feet shoulder-width apart. Be sure to: As you pull the weights upward, you should feel as if you’re jumping so that your ankles, knees, and hips fully extend. You should feel it: Working your entire body. |
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80
Double Arm Bottoms Up Kettlebell Snatch |
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81
SnatchLots of ways to attempt this. You can start in the 'hang' position, and power the weight up from there, rather than from the 'power' (floor) position. You can take out the squat and simply focus on the wide grip at the top. PVC pipe can be used. A band can be used with arms above head and practice the overhead squat position. This is a hard complex movement being introduced and not everyone will be an expert by any means. Make the variation safe to match your members' needs at the moment. |
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82
Kettlebell Bob and WeaveCan use kettlebell or dumbbell. You an also speed up the movement to increase heart rate. Lastly, you can stay a little lower, rather than coming all the way back up to the top, to keep more tension in your muscles for a greater burn. |
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83
Swing SquatDouble arm. Can use Dumbbells or kettlebells. |
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84
Dumbell RDL to squat clean and press |
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85
Push Jerk |
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86
Power Snatch |
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87
Hang Power Snatch |
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88
Snatch |
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89
Double Kettlebell SnatchBend at the hip and knees lower the kettlebell down. Using the legs to rapidly lift the kettlebell to shoulder level and punch up. |
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90
Medball weighted skatersInstead of just holding a weight in front, make it intentional by engaging obliques and turning/twisting as you land towards the foot you landed on. Take our the jump/hop for a modification to still engage core. |
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91
Weighted Bear CrawlLike a regular bear crawl, the goal is to keep your core engage, booty down, and spine/back parallel to the ground. |
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92
Swing LungeCan be walking or in place. |