Name: Playbook - Matt Fox - W6/D3 Kettlebell crusher
Uploaded: 2021-11-10T21:49:01.174Z
Duration: 45 min
Description: W6/D3 Kettlebell crusher

Dave

Nick

Descending Circuit:
Complete the 4 rounds of work. Rest when needed.

- Run 900m-500m-300m-200m
- Squats 50-40-30-20
- Russian KB Swings 50-40-30-20
- Sit Ups 25-20-15-10
- KB Hip Thrust 25-20-15-10
- Push Ups 25-20-15-10
- KB Rows 25-20-15-10

- Run at a good pace for you 
- Increase speed and intensity as you progress

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- 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

- Lay on the ground with knees bent the soles of your feet on the floor
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Sit up

- Begin lying with kettlebell between your hips, knees bent to 90 degrees
- Lift your hips off the ground engaging your glutes 
- Pause then lower with control

KB glute bridge

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- 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

Descending Circuit

W6/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 🔥😅

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 💪

Luke

W3/D4 Kettlebell crusher

W4/D1 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

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

W6/D3 Kettlebell crusher

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