Free Kettlebell Workout 07/16/2014 July 16 2014, 0 Comments

4 ROUNDS

12 KETTLEBELL CLEANS (6 EACH)

18 RUSSIAN TWISTS HOLDING KETTLEBELL

24 JUMP LUNGES

COOL DOWN WITH 10 MINUTES OF AEROBIC ACTIVITY. 

Free Kettlebell Workout 07/15/2014 July 15 2014, 0 Comments

EMOM15 (EVERY MINUTE ON THE MINUTE) 

5 KETTLEBELL THRUSTERS

5 BURPEES

AFTER LAST BURPEE, ASSUME PLANK POSITION AND HOLD FOR REMAINDER OF THE MINUTE 

FOLLOWING EMOM COMPLETE: 400M RUN OR 500M ROW- 200M RUN/250M ROW-400M RUN/ 500M ROW. 

View kettlebell thruster demo here.

Free Kettlebell Workout 07/14/2014 July 14 2014, 1 Comment

5 MIN AMRAP (AS MANY REPS AS POSSIBLE)

KETTLEBELL SWINGS

5 MIN AMRAP

AIR SQUATS

3 MIN AMRAP 

KETTLEBELL SWINGS

3 MIN AMRAP

PUSH-UPS

POST REPS TO COMMENTS 

Free Kettlebell Workout 07/13/2014 July 13 2014, 0 Comments

20 TURKISH GET-UPS (10 EACH SIDE)

5-10-15

GOBLET SQUATS

KETTLEBELL CLEANS (EACH ARM)

4 COUNT MOUNTAIN CLIMBERS

15-10-5

4 COUNT MOUNTAIN CLIMBERS

KETTLEBELL CLEANS (EACH ARM)

GOBLET SQUATS

20 TURKISH GET-UPS (10 EACH SIDE)

POST TIME TO COMMENTS

Free Kettlebell Workout 07/12/2014 July 12 2014, 0 Comments

4 ROUNDS

20 KETTLEBELL SDLHP 

15 KETTLEBELL PUSH-UPS 

20 JUMP SQUATS

POST TIME TO COMMENTS

Free Kettlebell Workout 07/11/2014 July 11 2014, 0 Comments

3 ROUNDS

15 KETTLEBELL SWINGS

30 JUMP LUNGES

45 SITUPS 

RUN 1 MILE OR ROW 2000M 

Free Kettlebell Workout 07/10/2014 July 10 2014, 0 Comments

4 ROUNDS

7 BURPEES

10 KETTLEBELL THRUSTERS

14 KETTLEBELL CLEANS (7 EACH)( FROM HANG POSITION)

COOL DOWN RUN OR ROW 10 MINUTES 

ZOOBELLS

Free Kettlebell Workout 07/09/2014 July 09 2014, 0 Comments

10 ROUNDS

10 1 ARM KETTLEBELL SWINGS (5 EACH)

10 GOBLET SQUATS 

10 SITUPS 

Free Kettlebell Workout 07/08/2014 July 08 2014, 0 Comments

4 ROUNDS

10 PUSHUPS

12 KETTLEBELL PUSH PRESSES

14 LUNGES WITH KETTLEBELL (7 EACH LEG)

18 (4 COUNT) MOUNTAIN CLIMBERS

20 CAL ROW OR 200M RUN 

Free Kettlebell Workout 07/07/2014 July 07 2014, 0 Comments

4 ROUNDS

6 BURPEES

12 KETTLEBELL SWINGS

24 KETTLEBELL RUSSIAN TWISTS

RUN (200M) OR ROW (250M) X 5 

45 SECOND REST B/W SETS

Free Kettlebell Workout 07/06/2014 July 06 2014, 0 Comments

COMPLEX CITY

KETTLEBELL CLEAN INTO SQUAT INTO PUSH PRESS=1 REP

4 ROUNDS

10 KETTLEBELL COMPLEX (EACH SIDE)

25 SIT UPS

FINISH WITH 800M RUN/1000 M ROW- 400MRUN/500M ROW

POST TIME TO COMMENTS

Free Kettlebell Workout 07/05/2014 July 05 2014, 0 Comments

EMOM 15 (EVERY MINUTE ON THE MINUTE)

5 KETTLEBELL SDLHP

5 GOBLET SQUATS

5 PUSHUPS 

REMAINING TIME OF MINUTE, HOLD PLANK. JUMP BACK UP WITH A FEW SECONDS REMAINING TO BEGIN NEXT ROUND. 

Free Kettlebell Workout 07/04/2014 July 04 2014, 0 Comments

1776

AMRAP 1776 SECONDS (ROUNDED UP TO 30 MINS)

17 KETTLEBELL SWINGS

7 LUNGES (EACH LEG)

6 BURPEES

POST ROUNDS TO COMMENTS

HAPPY BIRTHDAY AMERICA!

Free Kettlebell Workout 07/03/2014 July 03 2014, 0 Comments

3 ROUNDS

1 MIN KETTLEBELL SWINGS

1 MIN KETTLEBELL PUSH PRESSES

1 MIN AIR SQUATS

1 MIN MOUNTAIN CLIMBERS (4 COUNT=1)

 *30 SEC REST BETWEEN ROUNDS 

POST TOTAL REP COUNT TO COMMENTS

Free Kettlebell Workout 07/02/2014 July 02 2014, 0 Comments

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

KETTLEBELL THRUSTERS 

PUSHUPS 

SITUPS X3 

KETTLEBELL SDLHP (SUMO DEADLIFT HIGH PULL)

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

POST TIME TO COMMENTS 

Free Kettlebell Workout 07/01/2014 July 01 2014, 1 Comment

7 ROUNDS

7 GOBLET SQUATS

7 ONE ARM KETTLEBELL SWINGS (EACH)

7 BURPEES

POST TIME TO COMMENTS

NOT FOR TIME:

FINISH WITH: 4 ROUNDS OF: 200M FARMERS WALK HOLDING KETTLEBELLS IN EACH HAND. DROP KETTLEBELLS AT 200 AND RUN 200M FROM AND 200M BACK TO KETTLEBELLS. 

Free Kettlebell Workout 06/30/2014 June 30 2014, 0 Comments

MONDAY MADNESS 

8 ROUNDS

20 KETTLEBELL SWINGS

400M RUN/500M ROW

POST TIME TO COMMENTS

Free Kettlebell Workout 06/29/2014 June 29 2014, 0 Comments

4 ROUNDS

10 TURKISH GET UPS (EACH SIDE)

12 ONE ARM KETTLEBELL HIGH PULLS (12 EACH)

14 KETTLEBELL CLEANS

28 DOUBLE UNDERS OR X3 (84) SINGLE UNDERS

FINISH WITH 10 MIN RUN/ROW/BIKE @80%

Free Kettlebell Workout 06/28/2014 June 28 2014, 0 Comments

4 ROUNDS

12 ONE ARM KETTLEBELL SPLIT JERKS (EACH ARM, 24 TOTAL)

12 BACK STEP LUNGES (EACH LEG, 24 TOTAL) KETTLEBELL SHOULD BE HELD WITH ARM EXTENDED STRAIGHT UP. 

48 BICYCLE SIT-UPS 

IMMEDIATELY AFTER: 

RUN THIS SEQUENCE: 800M-400M-200M OR ROW 1000M-500M-250M

POST TIME TO COMMENTS

Free Kettlebell Workout 06/27/2014 June 27 2014, 0 Comments

60 KETTLEBELL SNATCHES (ALTERNATING, 30 EACH SIDE)

30 SQUATS (KETTLEBELL TO BE POSITIONED ON SHOULDER, ALTERNATING. 15 EACH SIDE)

30 KETTLEBELL SNATCHES

15 SQUATS

FINISH WITH: 5-10-15-10-5 OF: BURPEES, JUMPING JACKS, SITUPS X2. 

POST TIME TO COMMENTS

Free Kettlebell Workout 06/26/2014 June 26 2014, 0 Comments

FOR TIME:

400M RUN OR 500 M ROW

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

KETTLEBELL SWINGS

KETTLEBELL RUSSIAN TWISTS

LUNGES (HOLDING KB AT CHEST, ALTERNATING LEGS)

400 M RUN OR 500 M ROW

POST TIME TO COMMENTS

Free Kettlebell Workout 06/25/2014 June 25 2014, 0 Comments

10 ROUNDS:

10 KETTLEBELL SUMODEADLIFT HIGHPULLS

10 KETTLEBELL MILITARY PRESSES

10 PUSH UPS 

IMMEDIATELY AFTER: RUN 800M OR ROW 1000M. 

POST TIME TO COMMENTS

Free Kettlebell Workout 06/24/2014 June 24 2014, 0 Comments

Today begins the first day of our free kettlebell workouts. We will do our very best to provide different kettlebell exercises for you each and every day. Please feel free to contact us at any time to inquire about movements, standards or any thing else! 

4 ROUNDS: 

20 KETTLEBELL SWINGS 

10 GOBLET SQUATS (HOLDING KETTLEBELL AT CHEST LEVEL)

5 ONE ARM KETTLEBELL SWINGS (EACH ARM) 

*FINISH EACH ROUND WITH 10 BURPEES AND 25 MOUNTAIN CLIMBERS 

POST TIME TO COMMENTS!