Name: Playbook - Matt Fox - W5/D3 Kettlebell crusher
Uploaded: 2021-11-10T21:49:01.150Z
Duration: 45 min
Description: W5/D3 Kettlebell crusher

Dave

Luke

AMRAP Supersets: 
Complete each superset for 3 minutes for as many rounds as possible of that pair. Rest 1 min between supersets. Rest 2 min at the completion of all supersets then repeat.

Superset 1
- Burpees 10 
- KB Alternating Row 10 (each side)
 
Superset 2
- Straddles 10 (each side)
- KB Press 10

Superset 3
- Dips 10
- High Knees 15 (both knees = 1 rep)

Superset 4
- Jump Lunges 20
- Kick Sits 20

Superset 5
- Mountain Climbers 20
- KB Deadlift 20

Rest 2 min
Repeat

- 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

- 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

Superset 1

- From a high plank position 
- Jump your feet to the side staggering your stance 
- Jump your legs back to plank and repeat to the opposite side repeating back and forth to each side

Straddles

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

Kb overhead press

Superset 2

- Place your hands on the front edge of the chair just outside hips
- Move forward off the chair with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Chair dips

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

Superset 3

- 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

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

Kick sits

Superset 4

- 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

- With a kettlebell in front of your body
- Hinge forward at the hips and lower the kettlebell to the ground 
- Drive your hips forward to stand up

KB deadlift

Superset 5

W5/D3 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!

W5/D3 Kettlebell crusher

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