Name: Playbook - Matt Fox - W8/D2 Kettlebell crusher
Uploaded: 2021-11-10T21:49:01.211Z
Duration: 45 min
Description: W8/D2 Kettlebell crusher

Matt

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

Luke

Work through each part for a total of 8 min, completing as many rounds as possible of given exercises and reps. Once you complete the 8 minutes, take a 2 min rest and move onto the next circuit.

AMRAP 1
- Run 200m
- Russian KB Swings 20
- Shoulder Taps 20
- KB Burpees 10

AMRAP 2
- Run 200m
- KB Thrusters 10
- Kick Sits 10 (each side)
- KB Alternating Row 10 (each side)

AMRAP 3
- Run 200m
- Jump Squats 15
- Reverse Crunches 15
- Reverse Plank 30-60 sec

AMRAP 4
- Run 200m
- Spider Plank 30 sec
- Reverse Burpees 10
- KB Ground To Overhead 5 (each side)

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

- 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

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Stand shoulder width apart and a kettlebell in front of you
- Place your hands on the floor in front of you
- Hop back bringing your body into a plank
- Hop forward placing your feet on the floor
- Grab the kettlebell and jump up

KB burpee

AMRAP 1

- 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

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

Kick sits

- 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

AMRAP 2

- Sit your hips back and down
- Reach parallel and jump explosively up

Jump squats

- Place your arms extended by your sides 
- Raise your knees in toward your chest 
- Lifting your hips off the ground
- Roll back down with control

Reverse crunches

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Hold for time

Reverse plank

AMRAP 3

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

- From an elbow plank position 
- Alternately tuck each knee toward the outside of your arms

Spider plank

- Begin standing up 
- Bend the knees, in a controlled motion, lower your glutes all the way to the floor 
- Roll onto your back, bringing your knees toward your face 
- Use momentum to come forward, landing on your feet 
- Rise to standing and repeat movement

Reverse burpee

- Grab the kettlebell with your arm extended
- Pull the kettlebell straight up 
- Lead with your elbow until the kettlebell is at your shoulder
- Drop under catching the kettlebell 
- Extend your arm driving the kettlebell overhead and keep your knees soft
- Complete desired reps then repeat on the opposite side

KB ground to overhead

AMRAP 4

W8/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

Dave

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

W8/D2 Kettlebell crusher

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