Free Kettlebell Workout 09/26/2014 September 27 2014, 0 Comments

3 ROUNDS

25 GOBLET SQUATS (HOLDING KETTLEBELL AT CHEST)

30 WALKING LUNGES

800M RUN OR 1000M ROW

POST TIME TO COMMENTS

Free Kettlebell Workout 09/25/2014 September 27 2014, 0 Comments

5-10-20-10-5

ONE ARM KETTLEBELL SWINGS (EACH)

KETTLEBELL SDLHP

BURPEES 

FINISH WITH 20 MINUTES RUN/ROW/BIKE @80%

Free Kettlebell Workout 09/24/2014 September 27 2014, 0 Comments

5 ROUNDS

5 KETTLEBELL PUSH-PRESSES 

10 SIT-UPS

5 KETTLEBELL PUSH-PRESSES

200M RUN OR 250M ROW

POST TIME TO COMMENTS

Free Kettlebell Workout 09/23/2014 September 27 2014, 0 Comments

5 ROUNDS

10 SDLHP (WITH KETTLEBELL)

10 JUMP SQUATS

30 DOUBLE UNDERS OR X3 SINGLE UNDERS

FINISH WITH 15 MINUTES RUN/BIKE/ROW @85%

Free Kettlebell Workout 09/22/2014 September 27 2014, 0 Comments

10-9-8-7-6-5-4-3-2-1

KETTLEBELL THRUSTERS

1-2-3-4-5-6-7-8-9-10

BURPEES

POST TIME TO COMMENTS

Free Kettlebell Workout 09/21/2014 September 27 2014, 0 Comments

4 ROUNDS

25 KETTLEBELL SWINGS

50 WALKING LUNGES

200M RUN OR 250M ROW

POST TIME TO COMMENTS

Free Kettlebell Workout 09/20/2014 September 27 2014, 0 Comments

21-18-15-12-9-6-3

GOBLET SQUATS (HOLDING KETTLEBELL AT CHEST)

PUSH-UPS

SIT-UPS

POST TIME TO COMMENTS

Free Kettlebell Workout 09/19/2014 September 19 2014, 0 Comments

4 ROUNDS

30 ONE ARM KETTLEBELL SWINGS (15 EACH)

15 JUMP SQUATS

30 ONE ARM SDLHP (WITH KETTLEBELL) (15 EACH)

FINISH WITH 20 MINUTES OF RUN/BIKE/ROW @ 85%

POST TIME TO COMMENTS

Free Kettlebell Workout 09/18/2014 September 18 2014, 0 Comments

5-10-15-20-15-10-5

PUSH PRESSES (WITH KETTLEBELLS)

BACK STEP LUNGES (WITH KETTLEBELLS) (EACH)

20 DOUBLE UNDERS OR 60 SINGLE UNDERS BETWEEN ROUNDS

POST TIME TO COMMENTS

Free Kettlebell Workout 09/17/2014 September 18 2014, 0 Comments

21-15-9

KETTLEBELL SWINGS

BURPEES

AIR SQUATS

FINISH WITH 20 MINUTES OF RUN/BIKE/ROW @ 80%

Free Kettlebell Workout 09/16/2014 September 16 2014, 0 Comments

3 ROUNDS

20 GOBLET SQUATS (HOLD KETTLEBELL AT CHEST)

30 RUSSIAN KETTLEBELL SWINGS

800 M RUN OR 1000 M ROW

Free Kettlebell Workout 09/15/2014 September 15 2014, 0 Comments

4 ROUNDS

10 KETTLEBELL THRUSTERS

20 SINGLE ARM KETTLEBELL SWINGS (EACH)

10 BURPEES 

POST TIME TO COMMENTS

Free Kettlebell Workout 09/14/2014 September 14 2014, 0 Comments

50 SDLHP (WITH KETTLEBELL)

100 SIT-UPS

50 SDLHP (WITH KETTLEBELL)

100 SIT-UPS

50 SDLHP (WITH KETTLEBELL)

POST TIME TO COMMENTS

Free Kettlebell Workout 09/13/2014 September 14 2014, 0 Comments

4 ROUNDS

10 BURPEES

20 WALKING LUNGES (WITH KETTLEBELLS)

40 DOUBLE UNDERS OR 120 SINGLES 

400 M RUN OR 500 M ROW

POST TIME TO COMMENTS

Free Kettlebell Workout 09/12/2014 September 14 2014, 0 Comments

3-6-9-12-15-12-9-6-3

GOBLET SQUATS (HOLDING KETTLEBELL AT CHEST)

PUSH-UPS

SIT-UPS X 2 

FINISH WITH 20 MINUTES RUN/ROW/BIKE @ 85%

Free Kettlebell Workout 09/11/2014 September 11 2014, 0 Comments

"343" IN HONOR OF OUR BRAVE, FALLEN FIRE FIGHTERS

4 ROUNDS

34 KETTLEBELL SWINGS

43 AIR SQUATS

FINISH WITH

343 DOUBLE UNDERS OR X2 SINGLE UNDERS

MAY WE NEVER FORGET. 

Free Kettlebell Workout 09/10/2014 September 10 2014, 0 Comments

FOR TIME

150 KETTLEBELL SWINGS

EVERY TIME PUT KETTLEBELL DOWN, COMPLETE 10 BURPEES

*IF STOP LESS THAN 5 TIMES, COMPLETE REMAINING BURPEES TO EQUAL 50 TOTAL. 

20 MINUTE COOL DOWN RUN/ROW/BIKE @80%

Free Kettlebell Workout 09/09/2014 September 09 2014, 0 Comments

5 ROUNDS

20 WALKING LUNGES (HOLDING KETTLEBELLS BY SIDE) 

10 PUSH PRESSES (WITH KETTLEBELLS)

20 SIT-UPS

400 M RUN OR 500M ROW 

POST TIME TO COMMENTS

Free Kettlebell Workout 09/08/2014 September 08 2014, 0 Comments

4 ROUNDS

20 KETTLEBEL CLEANS (ALTERNATING)

20 JUMP LUNGES

20 PUSH-UPS 

20 RUSSIAN TWISTS (WITH KETTLEBELL)

POST TIME TO COMMENTS

Free Kettlebell Workout 09/07/2014 September 08 2014, 0 Comments

4 ROUNDS

20 GOBLET SQUATS (WITH KETTLEBELL HELD AT CHEST)

30 1 ARM KETTLEBELL SWINGS (15 EACH)

400 M RUN OR 500 M ROW

POST TIME TO COMMENTS

Free Kettlebell Workout 09/06/2014 September 06 2014, 0 Comments

10 ROUNDS

MAX REP KETTLEBELL SWINGS

HALF AMOUNT OF KETTLEBELL SWINGS; DO BURPEES

EVERY ROUND OF KETTLEBELL SWINGS, DO HALF THE AMOUNT OF REPS IN BURPEES. SO IF ROUND ONE YOU GET 30 SWINGS, COMPLETE 15 BURPEES. ROUND UP ON BURPEES IF NOT EQUAL. 

POST COMPLETED REPS TO COMMENTS

Free Kettlebell Workout 09/05/2014 September 05 2014, 0 Comments

3 ROUNDS 

20 ALTERNATING ONE ARM SDLHP WITH KETTLBELL

40 WALKING LUNGES

800 M RUN OR 1000 M ROW

POST TIME TO COMMENTS

Free Kettlebell Workout 09/04/2014 September 04 2014, 0 Comments

21-18-15-12-9-6-3

PUSH PRESS (WITH KETTLEBELLS)

AIR SQUATS

PUSH-UPS

SIT-UPS (WITH KETTLEBELL HELD AT CHEST)

POST TIME TO COMMENTS

Free Kettlebell Workout 09/03/2014 September 02 2014, 0 Comments

30 RUSSIAN TWISTS (WITH KETTLEBELL)

5-10-15-20-25-20-15-10-5

RUSSIAN KETTLEBELL SWINGS

JUMP LUNGES

30 RUSSIAN TWISTS (WITH KETTLEBELL)

POST TIME TO COMMENTS