Our Workouts

◉ Prehab   3 Rounds

Hollow-hold, single-arm kettlebell press  •  5-7 each arm

Hollow rock  •  20-30 seconds

Sandbag front squats  •  5-7 rounds

One arm kettlebell swings with flip  •  8-10 each arm (complete all with one arm before going to the other arm)

Jumping scissor lunges  •  x2 each leg

◉ Metcon   Repeat twice through

For time; 40 minute time cap

16 alternating, one-arm kettlebell power cleans (8 each arm)

14 single arm front rack kettlebell squats (7 each side)

12 one arm kettlebell push press (6 each side)

10 burpees

12 pull ups

14 push ups

16 air squats

◉   ◉   ◉

1/2 mile run

◉   ◉   ◉

REPEAT

(Rx weight: Men: 50lb KB Women: 35lb KB)

♦ Prehab   3 Rounds

Hollow-hold, single-arm kettlebell press  •  5-7 each arm

Hollow rock  •  20-30 seconds

Sandbag front squats  •  5-7 rounds

One arm kettlebell swings with flip  •  8-10 each arm (complete all with one arm before going to the other arm)

Jumping scissor lunges  •  x2 each leg

♦ Metcon   Repeat twice through

For time; 40 minute time cap

16 alternating, one-arm kettlebell power cleans (8 each arm)

14 single arm front rack kettlebell squats (7 each side)

12 one arm kettlebell push press (6 each side)

10 burpees

12 pull ups

14 push ups

16 air squats

♦   ♦   ♦

1/2 mile run

♦   ♦   ♦

REPEAT

(Rx weight: Men: 50lb KB Women: 35lb KB)

◉ Prehab   3 Rounds

Seated balance halos  •  x8 each direction

Contralateral single-arm, single-leg bentover rows  •  x8 each side

American kettlebell swings  •  x8

Pallof press  •  x8 each side

Goblet Cossack squats  •  x8 each side

Box jump overs  •  x8

◉ Metcon – 30 rounds for time

‘The Holleyman’

5 Wall-Ball Shots

(Men: 20#   Women: 14#)

3 Handstand Push ups

1 Power Clean

(Men 225#   Women 155#)

♦ Prehab   3 Rounds

Seated balance halos  •  x8 each direction

Contralateral single-arm, single-leg bentover rows  •  x8 each side

American kettlebell swings  •  x8

Pallof press  •  x8 each side

Goblet Cossack squats  •  x8 each side

Box jump overs  •  x8

♦ Metcon   30 rounds for time

Athlos Kettlebell Version of

‘The Holleyman’

5 KB Goblet Thrusters

(Men: 70lb KB   Women: 35lb KB)

3 Handstand Push-ups

1 Alternating, one-arm Kettlebell Power Clean (1 each arm)

(Men 50lb KB   Women 26lb KB)

◉ Prehab   4 Rounds

Two arm Cuban press  •  ×8

Straight arm banded lat pull down  •  x10-12

Banded serratus press  •  x10-12

Dead hang  •  20-30 seconds

◉ Strength   5 Rounds

Kettlebell bench press  •  x6-8

Negative pull ups  •  x2 (lower yourself as slowly as possible for each rep); use a different grip for each round.

Rest 1-2 minutes between rounds

◉ Finisher

For quality, not for time; 4 meter dual kettlebell farmer carry

♦ Prehab   4 Rounds

Two arm Cuban press  •  ×8

Straight arm banded lat pull down  •  x10-12

Banded serratus press  •  x10-12

Dead hang  •  20-30 seconds

♦ Strength   5 Rounds

Kettlebell bench press  •  x6-8

(if you do not have abench, then perform floor press)

Negative pull ups  •  x2 lower yourself as slowly as possible for each rep; use a different grip for each round.

(if you do not have a pull up bar, then perform 8-10 staggered stance bent over rows)

Rest 1-2 minutes between rounds

♦ Finisher

For quality, not for time; 4 meter dual kettlebell farmer carry

◉ Prehab   3 Rounds

Single leg calf raises •  x8 each leg

Pike leg lift overs •  x8 each direction

Quick high skips in place •  x20 seconds

American kettlebell swings •  x12

Jumping lunges •  x12 (6 each leg)

◉ Metcon for time   

33 minute time-cap

30 pull ups

1 mile run

30 pull ups

1 mile run

30 pull ups

Rx+ option: wear a weight vest:

• 20 lbs for men
• 14 lbs for women

 

♦ Prehab   3 Rounds

Single leg calf raises •  x8 each leg

Pike leg lift overs •  x8 each direction

Quick high skips in place •  x20 seconds

American kettlebell swings •  x12

Jumping lunges •  x12 (6 each leg)

♦ Metcon for time   

33 minute time-cap

30 pull ups

1 mile run

30 pull ups

1 mile run

30 pull ups

(If you do not have access to a pull up bar, perform 30 renegade rows (15 each arm) in place of each set of pull ups)

 

◉ Prehab   3 Rounds

Dead hang  •  20 seconds

Cuban press  •  x8

Banded serratus press  •  x16

Contralateral single-arm single-leg Romanian deadlift  •  x8 each leg (16 total) 

Supine windshield wipers  •  x4 each side (8 total)

◉ Strength   7 Rounds

Kneeling-to-feet jumps x3

Deadlift  •  ×4 (70%-75% of most recent one-rep max)

Tall box jumps  •  ×3

Rest 2 to 3 minutes

◉ Accessory/Core

Accumulate 2 minutes in weighted plank

◉ Prehab   3 Rounds

Dead hang •  20 seconds

Cuban Press •  x8

Banded serratus press •  x16

Contralateral single-arm single-leg Romanian deadlift •  x8 each leg (16 total)

Supine windshield wipers •  x4 each side (8 total)

◉ Strength   7 Rounds

Kneeling to feet jump •  x3

Heavy alternating dumbbell snatches (w/ transition on the floor) •  x6 each arm (12 total)

Tall box jumps •  x3

(use a bench, chair, rock, whatever you have available; if nothing available, perform hinge jumps for maximum height)

Rest 2 to 3 minutes

◉ Accessory/Core

Accumulate 2 minutes in weighted plank