For the next month I will be doing a Crossfit on Monday and Friday morning and Kettlebell workouts from Dave on Tuesday, Wednesday and Thursday.
Core Circuit (Done with Kettlebell workouts)– Repeat 3 times with no rest
V-Sit Med Ball Rotations 12lb. Med Ball – 30 reps (sit with knees slightly bent and feet off ground. Upper body is at v-angle to lower body with shoulders and back off ground, hence, the V-Sit. Rotate the med ball side to side, touching the ground next to your hips.
Crab Walks with Hip Extension for 3 second hold each 6 steps
16kg McGill Crunches
16kg Sideups, Planks
Rear Shoulder Cable Flyes at Alternating Angles with elbow exercises
25bs. – 4 sets at 12 reps. No rest between sides.
Face Pulls
Tuesday
Core Circuit – see above
Circuit – Repeat for 6 total sets with 1 minute rest between sets
Kettlebell Slingshots
32kg – 12 each
Snatch/Overhead Lunge – 16kg – 6 reps each side
Assisted Neutral Grip Pullups #14 – 12 reps
Wednesday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Kettlebell Lateral Lunge
28kg – 25 reps each leg
Narrow Grip Lat Pulldowns
190 lbs. – 12 reps
KB Swing Jumps
24kg – 10 jumps
Thursday
Core Circuit – same as workout 1
Circuit – Repeat for 6 total sets with 1:20 minute rest between sets
Bulgarian Split Squat
32kg – 12 reps each leg
Renegade Rows
24kg – 12 reps each side
Alternating Heavy, Medium, Light – KB Cleans
28kg/24kg/20kg (1 clean each = 1 rep) – 4 reps