We start a new four week training block today. This is a kettlebell-focused program, meant to reinforce good technique in the basic 7 exercises (squat, deadlift, press, swing, clean, snatch, and getup). Each week there will be 2 “strength” days on which we will superset a lower body lift with an upper body pressing exercise, followed by a 20 minute interval style circuit. On two other days there will be a 30 minute long single kettlebell complex, consisting of 3 minutes of continuous effort with two minutes of rest afterwards. These circuits and complexes should challenge your muscular endurance and push your cardiovascular capacity to the limit. There will also be a barbell-based conditioning workout one day a week. Saturdays will continue to be partner workouts.

I’m sure at least some of you noticed that I haven’t indicated what days we will be doing which types of workouts. I will rotate them according to my whim randomly each week so no one can cherry-pick. Trust me: if you show up, you will get better.

Warmup
0:00 – 20:00
Super Dynamic Warmup
Instructor Mobility

3x
45 seconds Waiter Walk R/L
5/5 Halos each direction

Conditioning

20:00 – 30:00
Workout explanation and movement practice

30:00 – 55:00

25 Minutes E5MOM (5x)

“Widogast”

Single Kettlebell Complex
30 seconds each exercise
Switch to the next exercise immediately
Rest 2:00 after each circuit

Bulgarian Split Squat Right Leg (hold kettlebell in left hand, hanging down, NOT in the rack position)
Snatch Left Arm
Bulgarian Split Squat Left Leg (hold kettlebell in right hand as above)
Snatch Right Arm
Goblet Squat
Crossover Push-up
Rest 2:00

***You can substitute regular Split Squats, One arm Swings, or High Pulls as necessary

Recovery

55:00 – 60:00

Stretch