Thursday July 12 – Kettlebell Chaos & Static Holds

Thursday 7/12

Newbie Day 2: KB instruction

Vets: 15 min  Partner KB Complex + Core

  • Core Moves: Handstand Hold/Down dog hold, Plank, Side Plank, Side Plank, Repeat

  • Partner #1 New KB Complex

1x 1-Arm Swing

2x Clean

3x Squat

4x Step Back Lunge (stepping back with opposite leg from bell)

  • Switch same on Left Side.

  • Partner #2 Core


Rest 2 Mins/ Set up Partner KB Carry Series:


12 Minute Carry & Hold Series: AMRAP

Partner # 1 Carry Series (In Middle of the Gym)

4x Touches 2KB  Farmer Carry: 2xKB (70+/50+)

4x Touches (ES) Suitcase 1xKB  (70+/50+)

4x Touches(ES) Overheard: 1xKB @ (53+/35+)

Partner #2 Holds Series: (Against Walls in Gym)

Wall Sit

Kettlebell Extended Arm Hold (pressing bell out from chest)

Yellow Bar Hold B: V Hold / Ab Rocker Hold

  • Switch Off Hold Once Partner Finishes Carry.