In the wind snatch workout, your shoulders are going to be working on overtime. Snatch and windmills are both great exercises and that is why I love combining them together all the time. Plus it is for your benefit as well. Then you put in some overtime with the shoulders after the snatch and windmills with some clean and press.
Warm-Up (10 min)
One Arm Swings – 10 reps each side
Superman Push Ups – 6 reps
Kettlebell Squat Jumps – 5 reps
Snatch – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (15 min)
Snatch – 10 reps each side
Windmills – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part B (7 Rounds)
Clean and Press – 30 sec each side
Lunge Jumps – 30 sec
Do 7 rounds of each, rest 30 sec or less between exercises, rest as needed between rounds.
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In the Turkish swings workout, you are going to be doing two movements everyone loves. Yep, that’s right bench press and curls. Just kidding as the title implies it will be Turkish get-ups and swings. These two movements complement each other like peanut butter and jelly. After the swings and get-ups, we have a special treat for you with some timed sets enjoy!
Warm-Up (10 min)
Hand to Hand Swings – 10 reps
T-Push Ups – 6 reps
Goblet Squats – 5 reps
Clean and Press – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (15 min)
Turkish Get Ups – 4 reps each side
One Arm Swings – 10 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part B (3 Rounds)
Snatch – 2 min, 3 min, 4 min
Goblet Squat – 3 min, 2 min, 1 min
Timed sets do 2 min of snatch and then 3 min of goblet squat, then 3 min of snatch and 2 min of goblet squat, then 4 min of snatch and 1 min of goblet squat, rest as needed.
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In this long cycle ladder workout, you will be doing a lot of lifting the kettlebell in a short amount of time. The long cycle is an awesome full-body movement that will have you feeling great all over. We finish the workout off with a nice circuit for you.
Warm-Up (10 min)
Hand to Hand Swings – 10 reps
T-Push Ups – 6 reps
Goblet Squats – 5 reps
Clean and Press – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (3 Rounds)
Long Cycle – 2, 4, 6, 8, 10 reps each side
Ladder style do 2 reps each side, then 4 reps each side, then 6 reps each side, then 8 reps each side, then 10 reps each side. Going through all the reps is one round, complete 3 of them. Rest as needed.
Part B (4 Rounds)
Skydivers – 30 sec
Kettlebell Rows – 30 sec each side
Double Lunges – 1 min
V-ups – 30 sec
Mountain Climbers – 30 sec
Do 4 rounds of each, rest 30 sec or less between exercises, rest as needed between rounds.
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In the snatch chain workout, you are going to be working on shoulders, legs, and everything in between. This workout has an awesome complex of snatch and windmills. Then the workout follow-ups with some dead cleans and isometric holds.
Warm-Up (10 min)
Hand to Hand Swings – 10 reps
T-Push Ups – 6 reps
Goblet Squats – 5 reps
Clean and Press – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (12 min)
(Chain) Overhead Lunge, Snatch, Windmill, Snatch – 5 reps each side
One round of each exercise is one rep, do as many rounds as you can with good form rest as needed.
Part B (4 Rounds)
Push Up Hold – 30 sec
Dead Cleans – 1 min
Squat Hold – 30 sec
Hand to Hand Swings – 1 min
Do 4 rounds of each, rest 30 sec or less between exercises, rest as needed between rounds.
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If the phrase double burpees workout had you salivating then you are in for a treat! In this workout, you are going to test yourself on just how good you are at burpees. Then you are going to do some work with double clean and press and renegade rows.
Warm-Up (10 min)
Two-Handed Swings – 10 reps
Diamond Push Ups – 5 reps
Lunge Jumps – 10 reps
Halos – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (10 min)
Burpees – max reps
Do as many burpees as you can in 10 min with good form rest as needed.
Part B (5 Rounds)
Double Clean and Press – 1 min
Renegade Rows – 1 min
Do 5 rounds of each with good form rest as needed.
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The squat chain workout is an awesome chain movement with the focus on as you might have guessed it squats. Your whole body and conditioning are going to be challenged in this workout. Once you are done with the chain movements there is a great ab circuit for you to complete.
Warm-Up (10 min)
Two-Handed Swings – 10 reps
Diamond Push Ups – 5 reps
Lunge Jumps – 10 reps
Halos – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (3 Rounds)
(Chain) Clean, Rack Squat, Push Press, Rack Squat, Clean and Press, Rack Squat – 5 reps each side
Do 3 rounds, one time through each of the 6 movements is one rep, rest as needed.
Part B (4 Rounds)
High Knees – 30 sec
Plank – 30 sec
Kettlebell Squat Jumps – 30 sec
Side Plank – 30 sec each side
Russian Twist – 30 sec
Superman – 30 sec
Do 4 rounds of each, rest 30 sec or less between exercises, rest as needed between rounds.
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The bottom-up snatch workout is going to test your core, strength, and speed. In this workout, you will be doing snatches along with the fun challenging movement bottom-up push ups. After that, there is a great circuit that alternates between a heavy and light bell working both strength and speed.
Warm-Up (10 min)
Two-Handed Swings – 10 reps
Diamond Push Ups – 5 reps
Lunge Jumps – 10 reps
Halos – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (10 min)
Snatch – 10 reps each side
Bottom-Up Push Ups – 10 reps
Do as many rounds as you can of each with good form rest as needed.
Part B (30 min)
Goblet Squat – 12 reps (heavy kettlebell)
Thrusters – 12 reps each side (light kettlebell)
Two-Handed Swings – 12 reps (heavy kettlebell)
Snatch – 12 reps each side (light kettlebell)
Do as many rounds as you can of each with good form rest as needed.
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The farmer bear workout is a simple workout that produces big results. In this workout, as you guessed it has loaded carries and crawling. Both of these movements are great for building raw strength, fat loss, and conditioning. Stuff that useful for everyday life and any obstacle life throws at you.
Warm-Up (10 min)
One Arm Swings – 10 reps each side
Push-ups w/kick thru – 6 reps
Squat Jumps – 5 reps
Push Press – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (10 min)
Alternating Press – 10 reps
Bear Crawl – 45 sec
Do as many rounds as you can of each with good form rest as needed.
Part B (5 Rounds)
Farmers Walk – 1 min
Up Downs – 10 reps
Pick up/Push-ups – 10 reps
Do 5 rounds of each rest as needed.
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The super six is a great workout combined with kettlebell and bodyweight movements that give you your most bang for your buck. These six movements will have you feeling strong and energized after you are done. As a bonus, there is a fun burpee finisher at the end.
Warm-Up (10 min)
One Arm Swings – 10 reps each side
Push-ups w/kick thru – 6 reps
Squat Jumps – 5 reps
Push Press – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (4 Rounds)
Turkish Get Ups – 3 reps each side
Goblet Squats – 10 reps
Pull-ups – 5 reps
Clean and Press – 5 reps each side
Inch Worms – 5 reps
Sprint – 15 sec
Do 4 rounds of each, rest as needed.
Part B (10 min)
Burpees – 20 sec
20 sec on 40 sec off for 10 min. Do burpees for 20 sec then rest for 40 sec, repeat the process for 10 min.
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In this double legs workout, you will be hitting the legs in two different ways. This workout has you attack the legs with double front squats and double lunges. Before you attack the legs there is a fun timed session with push press to complete.
Warm-Up (10 min)
One Arm Swings – 10 reps each side
Push ups w/kick thru – 6 reps
Squat Jumps – 5 reps
Push Press – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (12 min)
Push Press – 15 sec each side
15 sec on 15 sec off for 12 min. Do push press on one arm for 15 sec, then rest for 15 sec, then do push press on the other arm for 15 sec, then rest for 15 sec. Repeat that process for 12 min.
Part B (4 Rounds)
Double Lunges – 6 reps each side
Skydivers – 6 reps
Double Front Squats – 6 reps
Straight arm plank w/knee to elbow – 6 reps
Do 4 rounds of each, rest as needed.
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