Name: Playbook - Matt Fox - W3/D2 Kettlebell crusher
Uploaded: 2022-03-31T04:35:28.625Z
Duration: 45 min
Description: W3/D2 Kettlebell crusher

Great, what can I do other than reverse Burpee?

Kirk

Dave

Matt

Nick

first time I was struggling:
- 1. 3 or 4 rounds? that is not clear, please be more precise
-2. 50 reverse burpees is way to much, compared to the other exercises
-3. timing: 45 minutes and done or till all rounds are completly done. as mentioned above, would be good to know then if 3 or 4 rounds
- rest is great as always

All workout is great! 🙂
Сви тренинзи су одлични!

Dalibor

Luke

Endurance: 
Complete each exercises given reps before moving on, any order you choose. Complete all 10 exercises = 1 round. Complete 3 - 4 rounds. No designated rest. Aim for the best time and rest as you need.  

Exercise & Reps: 
- Wide Push ups 20
- KB American Swings 10
- KB Alternating Rows 20 (10 each side)
- Jump Lunges 20
- KB Ground To Overhead 10 (5 each side)
- KB Thrusters 10
- Kick Sits 20
- Reverse Burpees 50
- Burpees 10
- KB Russian Twists 20

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide 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 full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American KB swing

- 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 a shoulder width stance and chest lifted 
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up, switching your feet in mid air, landing on the opposite side 
- Repeating back and forth for time or reps

Jump lunges

- Grab the kettlebell with your arm extended
- Pull the kettlebell straight up 
- Lead with your elbow until the kettlebell is at your shoulder
- Drop under catching the kettlebell 
- Extend your arm driving the kettlebell overhead and keep your knees soft
- Complete desired reps then repeat on the opposite side

KB ground to overhead

- Holding a kettlebell in goblet position 
- Lower into the bottom of a squat
- Stand back up 
- As you reach extension press the kettlebell overhead
- Lower the kettlebell back to your chest repeating the movement

KB thruster

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

Kick sits

- 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

- 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

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides

KB Russian twists

Endurance Circuit

W3/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

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

W3/D2 Kettlebell crusher

Community

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