WEEK 4 - Workout #17
1] Complete 4 Sets:
12 Tempo Kettlebell Seesaw Floor Press
Max Effort Tempo Push-Ups
2] Every 2 min for 10 min - Slow and controlled each rep:
6 DKB Sumo Squats
6 DKB Goblet Squats
6 DKB Front Rack Curtsy Lunges
3] 6 Rounds - Every 20 seconds for 1 minute :
1 DKB Seesaw Row+ 1 DKB Snatch + DKB OH Hold
Rest 60 seconds between every rounds
Up Next in 5-Week Beyond Program
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Beyond | Workout 18
WEEK 4 - Workout #18
1] Technique: Tactical Snatch
1] Complete 4 Rounds:
8 KB Deadbug Reach
8 KB Russian Twist
8 KB S/A Hollow Press [R]
8 KB S/A Hollow Press [L]
Rest 60 sec2] Complete 3 Rounds:
S/A KB Standing Clean [R+L]
DKB Standing Clean
S/A KB Squat Clean [R+L]
DKB Squat Clean
S/A K... -
Beyond | Workout 19
WEEK 4 - Workout #19
1] 8 min EMOM:
7 S/A KB Thruster
2] Complete 4 Rounds:
10 KB Reverse Lunge Press
10 S/A KB Swings [R]
10 S/A KB Swings [L]3] Complete 4 Rounds:
12 HAF Stag Stance KB Offset Deadlifts
8 KB Good Morning -
Beyond | Workout 20
WEEK 4 - Workout #20
1] Snatch Tower - 2:30 min
2] 10 min AMRAP:
12 KB Figure 8
10 KB Squat Swing3] 8 min EMOM:
20 sec Plank Up Downs + 5 Push-Ups
4] 45:15 | 6 min:
Bottoms Up Clean [Alternating]
Bottoms Up Press [R/L]
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