Name: Playbook - Matt Fox - W4/D1 Kettlebell crusher
Uploaded: 2021-11-10T21:49:01.116Z
Duration: 45 min
Description: W4/D1 Kettlebell crusher

Kirk

Dave

John

Great start to week 4! Making progress 💪

Luke

Tabata: 20 sec ON / 10 sec REST = 1 round  
10 rounds per exercise. 1 min rest between exercises.

1. KB Thrusters 
2. Lateral Shuttle (3m)
3. Lateral Bear Crawl
4. KB Alt Single Arm Swing
5. Deadbugs 
6. Plank Toe Touches
7. KB Alternating Row
8. KB Press

- 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

- Shuttle run laterally touching the ground on each side
- Increase speed as comfortable

Lateral shuttle (3m)

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

Lateral bear crawl

- Bend at the waist and knees bringing the kettlebell between your legs
- Drive with your hips engaging your glutes
- Swinging the kettlebell up to shoulder height
- Alternating hands at the top
- Reversing the swing back to the start

KB alternating single arm swing

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Deadbug

- Start in a high plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
- Repeat on the opposite side

Plank toe touches

- 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

- Holding the kettlebell bottoms up at your chest
- Press the kettlebell up overhead 
- Lower with control

Kb overhead press

W4/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

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

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 🔥😅

Nick

Another great butt kicker, calorie murder!

Amber

W3/D3 Kettlebell crusher

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

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 💪

W3/D4 Kettlebell crusher

W4/D2 Kettlebell crusher

Added a second round of everything to make a full 45 minutes. 
Awesome workout!

Another great challenging workout. Finished strong. Always love a good Fox workout 💪

W4/D3 Kettlebell crusher

Sonny

W4/D4 Kettlebell crusher

Yeah
Great workout!!
Completed 4 rounds!😁💪

W5/D1 Kettlebell crusher

Holy fire. 
Two rounds & a 3rd round of 200 jump ropes. 
Never jumped rope before!
Awesome

W5/D2 Kettlebell crusher

W5/D3 Kettlebell crusher

Sean

These workouts get better and better. If you want your physique changed, if you want to lose that extra bit of fat, or just be a stronger version of yourself you should start today! I'm finished week 5 and feeling great!

W5/D4 Kettlebell crusher

W6/D1 Kettlebell crusher

Good combination of exercisers and mix between fixed no of reps and for time💪🏻

W6/D2 Kettlebell crusher

W6/D3 Kettlebell crusher

Wow!
Left it all on the floor!! Awesome worker 
Thanks 

Ever notice how you can be tired& after a workout you are fired up 🔥👍😁

W6/D4 Kettlebell Crusher

Done! No gym needed and did it in the yard whilst my son played around me 👊🏻

Wow… EXTREME intense!!!!
25 burpess at the end are the final killer💪💪🙌🙌🙌

W7/D1 Kettlebell crusher

Tough, mc at the end of round three was haaaard…🤓💪🏻

W7/D2 Kettlebell crusher

It's been a while since I trained. This is a great one to get right back into it! 🔥

Ok variation. I like  amrap and emom better but still I’m tired after this one.

W7/D3 Kettlebell crusher

Low variation. Too much strain on wrists and shoulders. Had to alter exercises mid way. Good sweat though😎

extreme hard
weather is too hot
but I did it💪💪💪💪

W7/D4 Kettlebell crusher

Really good wo. Had to increase reps mid way to make it really hurt, but that’s easy to do on a sunny day☀️😎💪🏻

W8/D1 Kettlebell crusher

Day 2 of week 8. Starting out the new year 8 weeks better than if I waited until the new year 💪🙏

W8/D2 Kettlebell crusher

W8/D3 Kettlebell crusher

Save the toughest for the final workout - brutal - what a way to finish 👊🏻

yeeees, I made it!
awesome programm👍👍👍
thank you, Matt

W4/D1 Kettlebell crusher

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