Name: Playbook - Matt Fox - W5/D4 Kettlebell crusher
Uploaded: 2021-11-10T21:49:01.157Z
Duration: 45 min
Description: W5/D4 Kettlebell crusher

Dave

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!

Luke

KB Deadlift High Pull 4 x 8-12
KB Chest Press 4 x 8-12
KB Halo 4 x 15-20
KB Alternating Rows 4 x 10 (each side)
KB Alt Overhead Reverse Lunges 4 x 45 sec 

Superset
KB Thrusters 4 x 10
KB Curls 4 x 10

- 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
- Pull the kettlebell up toward your chin with elbows wide

KB deadlift high pull

- Begin with holding the kettlebell extended over chest 
- Lower the kettlebell to your chest until the triceps are completely on the floor
- Press the kettlebell up to full extension

KB chest press

- 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

- 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 a kettlebell in one hand and extended overhead
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Repeat on the opposite side

KB overhead reverse lunge

- 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

- Grab the kettlebell by the horns 
- Curl the kettlebell toward your collarbones engaging your biceps 
- Lower with control

KB bicep curl

Superset

W5/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!

W5/D4 Kettlebell crusher

Community

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