Name: Playbook - Matt Fox - W2/D1 Kettlebell crusher
Uploaded: 2021-11-10T21:49:01.068Z
Duration: 45 min
Description: W2/D1 Kettlebell crusher

Dave

Micah Bickham

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

Sabrina

I don’t have shoulders now that was a burner

Blake

To much shoulders to be able to max out, but gods work out.

Gustav

David

Another great challenging workout to start week 2!

Luke

Dalibor

Emanuele

AMRAP: 4 rounds
Work: 50 sec  Rest: 10 sec  
Do as many reps as possible for each exercise in 50 sec. Rest 10 sec before moving onto next exercise. Once all exercises are completed, rest 2 min. 

1. Burpees
2. Reverse Burpees
3. Walk Out Push Up
4. Bear Crawls 
5. Burpee Knee Taps
6. Shoulder Taps
7. Mountain Climbers

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Begin standing up 
- Bend the knees, in a controlled motion, lower your glutes all the way to the floor 
- Roll onto your back, bringing your knees toward your face 
- Use momentum to come forward, landing on your feet 
- Rise to standing and repeat movement

Reverse burpee

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk out + push up

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet then crawl back
- Keep a neutral spine

Bear crawl

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body into a plank
- Tap each knee with the opposite hand
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee w/ knee taps

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

AMRAP

W2/D1 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

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

Chase

W1/D2 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

W2/D1 Kettlebell crusher

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