Name: Playbook - Matt Fox - W3/D4 Kettlebell crusher
Uploaded: 2021-11-10T21:49:01.110Z
Duration: 45 min
Description: W3/D4 Kettlebell crusher

Yeah!!
Fun!!!
I took 30 second breaks between sets and 1 minute breaks between exercises 
Great workout!

Dave

Best wo so far. Gr8 combination of exercises enabled working out until limit and still being able to punch on the next rep.

Gustav

Great way to end week 3. Just when I didn't think burpees could be harder you add a kettle bell 😂 finished strong 💪

Luke

I just would like to know do we do the one exercise 6 times and then move on to the next exercise….or is it one exercise then next then next and do 6 rounds? 
Hope that makes sense 😆

Jump Squats 6 x 30 sec
KB Burpees 6 x 30 sec
KB Deadlift w/ Row 6 x 30 sec
KB Upright Row 6 x 30 sec
KB Alt Ground To Overhead 6 x 30 sec
KB Halo 6 x 30 sec
Spider Plank 6 x 30 sec

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

Jump squats

- Stand shoulder width apart and a kettlebell in front of you
- Place your hands on the floor in front of you
- Hop back bringing your body into a plank
- Hop forward placing your feet on the floor
- Grab the kettlebell and jump up

KB burpee

- With a kettlebell in front of your body
- Hinge forward at the hips and lower the kettlebell to the ground 
- Pull the kettlebell up toward your ribs with elbows close to your sides 
- Drive your hips forward to stand up

KB deadlift w/ row

- Hold a kettlebell in front of your body 
- Raise your elbows up and to the sides, pulling the kettlebell towards your chin
- Keeping the kettlebell close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the kettlebell back to starting position

KB upright row

- 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
- Repeat on the other side

KB alternating ground to overhead

- Holding a kettlebell in front of the body
- Slowly and safely circle your head with the kettlebell 
- Maintaining a tight core throughout the movement 
- Reverse the movement back the opposite direction back to starting position

KB halo

- From an elbow plank position 
- Alternately tuck each knee toward the outside of your arms

Spider plank

W3/D4 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

W1/D3 Kettlebell crusher

Micah Bickham

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

Sabrina

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 👍

John

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 🔥😅

Nick

Another great butt kicker, calorie murder!

W3/D4 Kettlebell crusher

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