Name: Playbook - Matt Fox - W5/D2 Kettlebell crusher
Uploaded: 2021-11-10T21:49:01.145Z
Duration: 45 min
Description: W5/D2 Kettlebell crusher

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

Dave

Nick

Great workout...getting stronger 💪 I can feel it

Luke

For Time: 4 rounds 
Complete all reps for each exercise before moving to the next. No specific rest time, just when needed. Aim to complete all 10 exercises for the fastest time.

1. Skipping 200
2. Burpees 10
3. Reverse Lunges 30
4. KB Deadlift w/ Row 20
5. V-up 20
6. Russian KB Swings 20
7. KB Thrusters 10
8. Walk Out + Push Up 10
9. Kick Sits 20
10. Hip Dips 10 (each side)

- Jump rope with the rope passing under your feet once each jump

Skipping

- 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

- Stand with your feet shoulder width apart 
- Step back into a reverse lunge until both legs are bent at 90 degrees 
- Stand back up to the starting position and repeat on the opposite side

Reverse lunges

- 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

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Lower yourself back and try not to use momentum

V-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

- 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

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

Kick sits

- Begin in an elbow plank position 
- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Plank hip dips

Circuit

W5/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

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 🔥😅

Another great butt kicker, calorie murder!

W5/D2 Kettlebell crusher

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