Name: Playbook - Matt Fox - W8/D4 Kettlebell crusher
Uploaded: 2021-11-10T21:49:01.223Z
Duration: 45 min
Description: W8/D4 Kettlebell crusher

Save the toughest for the final workout - brutal - what a way to finish 👊🏻

yeeees, I made it!
awesome programm👍👍👍
thank you, Matt

Complete 6 rounds of Circuit 1. Rest 2 minutes. Complete 6 rounds of Circuit 2. No/Minimum rest between exercises.

Circuit 1: 6 rounds 
- V-sit up 20
- Russian KB Swings 20
- High Knees 20 (both knees = 1 rep)
- Sumo Squats 20
- Kick Throughs 20 (each side)

Rest 2 min

Circuit 2: 6 rounds
- KB Squat Jumps 20
- KB Alternating Rows 10 (each side)
- Burpees 10
- Reverse Burpees 10
- Diamond Push Ups 10

- 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

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

High knees

- Start with a wide toed out stance
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Air sumo squat

- Begin in a bear crawl position 
- Sit back toward your heels
- Shift your weight forward, lift one hand and kick the opposite leg forward 
- Reverse the movement and repeat the sequence To the opposite side

Kick throughs

Circuit 1

- With a kettlebell in front of you in both hands 
- Perform jump squats reaching the kettlebell toward the ground with each rep

KB jump squats

- 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

- 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

- 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

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

Circuit 2

W8/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

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

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!

W8/D4 Kettlebell crusher

Community

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