Name: Playbook - Matt Fox - W1/D2 Kettlebell crusher
Uploaded: 2021-11-10T21:49:01.056Z
Duration: 45 min
Description: W1/D2 Kettlebell crusher

Nice workout my man.  Body is going to be functioning fit.

Chase

Dave

John

Sabrina

Sonny

Nick

Vanja

David

I wanted to mark 4stars but pressed it wrongly

Preston

Couldn’t finish the second circuit 😵‍💫

Complete 5 rounds of Circuit 1. Rest 60 seconds. Complete 5 rounds of Circuit 2. No/Minimum rest between exercises. 

Circuit 1: 5 rounds
- Jump Squats 12
- KB Alternating Rows 12 (each side)
- Push Ups  12
- Russian Kettlebell Swings 12 

Rest 60 seconds

Circuit 2: 5 rounds
- Dips 15 
- Kick Sits 15 (each side)
- Kettlebell Deadlift 15
- Pike Push Ups max/failure
- High Knees 15 (both knees = 1 rep)

- Sit your hips back and down
- Reach parallel and jump explosively up

Jump squats

- Hinge forward at the hips
- Grab the kettlebell and row it toward your hip engaging your lat as you pull
- Lower with control then repeat on the opposite side

KB alternating rows

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach shoulder height
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Russian KB swing

Circuit

- Place your hands on the front edge of the chair just outside hips
- Move forward off the chair with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Chair dips

- Start in a modified plank position with legs bent
- Rotate to one side and kick the bottom leg through
- Repeat both directions

Kick sits

- With a kettlebell in front of your body
- Hinge forward at the hips and lower the kettlebell to the ground 
- Drive your hips forward to stand up

KB deadlift

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

W1/D2 Kettlebell crusher

Luca

Sergio

I ran a mile on the treadmill before the workout… bad idea… I got smoked… only got to level 5 couldn’t even finish the last workout… great 1st day

Hunter

W1/D1 Kettlebell crusher

It was good man. Sick workout.  Those kickouts the worst thing I’ve never done.  It’s the 11th over there already.  Can you send me the Texas lotto numbers for tonight.  I’ll split it with you.  Cheers

W1/D3 Kettlebell crusher

Micah Bickham

Had to change some of the exercises bc of my painful knee but it was tough

W2/D1 Kettlebell crusher

Kirk

W2/D2 Kettlebell crusher

Awesome
Good flow. Lots of fun & challenge.

Good, a little more slow paced than usual

W2/D3 Kettlebell crusher

W2/D4 Kettlebell crusher

Awesome 
Great workout 
Strength & cardio 👍

W3/D1 Kettlebell crusher

Great, what can I do other than reverse Burpee?

Matt

W3/D2 Kettlebell crusher

Awesome
Reverse burpess  - I do not have that down yet 🔥😅

Another great butt kicker, calorie murder!

W1/D2 Kettlebell crusher

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