Week 1 | Light Weight High Vol
Workout #1

[Use your lightest Kettlebell for this one]

Part 1] 
Complete 3 rounds:
30 sec: KB Push Press
15 sec: Rest
60 sec: Single KB Squat Clean 
30 sec: Rest
90 sec: Russian KB Swings
45 sec: Rest

[Beginners complete in sets with short rest periods, intermedi...

Workout #2 | Time Under Tension

Part 1]
Complete 4 sets. Rest 60 seconds after every set
Hold front rack position. Every 20 sec for 2 minutes [6 sets] complete the following:
1 DKB Barn Door
1 DKB Shoulder to overhead 

Part 2]
Complete 4 sets
30 sec: KB Goblet Pause Squats [3 sec]
20 sec: Air S...

Workout #3 | Technical Work [KB Flow]

Part 1]
“Swing” Snatch Breakdown 15 min explanation + drills
Hinged position [hands on knees/resting position]
3 pieces 
Hike
High pull 
Punch
Lowering Phase
Flip over hand, goose neck, close to body

Part 2] KB Flow
Learn
Loaded Beast 
Single Arm Clean
Cur...

Workout #4 | Heavy Day

Part 1]
10 min EMOM [alternate sides every minute] *at 6 min mark double reps*
1 HAF S/A Vert Clean
2 Unilateral Squat [cradle if needed]
3 HAF Swing

Part 2]
Complete 3 sets:
5 Staggered Stance KB RDL + 5 Staggered Stance B/O KB Row
Rest 30 sec

Part 3]
Every 90 sec for 9...

Workout #5

Part 1] Snatch Test 60 sec
Beginners sets of 3 | comment scores on workout
Intermediate sets of 5 with swing switch
Advanced 10 + 10

Part 2]  TABATA | Core
20 sec: Midas touch
10 sec: REST
20 sec: Leg Lifts
10 sec: REST
Repeat for 4 minutes

Part 3]
4 Rounds: 
30 sec: Unload Beast W...

WEEK 2 - WORKOUT #6

1] Complete 7 Rounds:

5 Push-Ups
10 Mt. Climbers
5 DKB Swing Clean + Press
10 V-Ups

2] 8 min EMOM:

10 Alt. KB Swings + 3 Burpees Over Bell

3] 40:20 - 3 Rounds:

KB Half Moons
Plank KB Drag

WEEK 2 - WORKOUT #7

1] 15 minutes : Every 3 minutes, complete:

10 Air Squats
9 KB Sumo Grip Squats
8 KB Squat Clean
7 KB Thrusters
6 Explosive Jump Squats

2] 8 min EMOM:

7 DKB Squats
8 DKB Seesaw Press

3] Complete 3 Rounds:

10 DKB Skis
10 KB Rotating Halos

WEEK 2 - WORKOUT #8

1] Turkish Get Up - Instructional - 10 min

2] Complete 8 Rounds:

5 DKB Suitcase Squats
5 KB Swings
5 Viper Press
10 KB Lunges
5 KB Push-Ups

3] Complete 2 Rounds:

3 Turkish Get Up Right
3 Turkish Get Up Left
Rest as needed

WEEK 2 - WORKOUT #9

1] 10 min EMOM:

10 sec Hold, 1 HAF KB Push Press + 1 HAF KB Snatch + 1 HAF S/A KB Thruster

2] Complete 5 Rounds:

10 DKB Gorilla Rows
10 DKB Shrugs
10 DKB Floor Press

3] Climb Up and Down the ladder:

1 KB Sumo Squat + 1 KB Stiff Leg Deadlift = 1 Rep
2 KB Sumo Squat + 2 KB...

WEEK 2 - WORKOUT #10

1] KB Snatch Ladder - 90 seconds: record your score

2] Complete 10 Rounds:

1 Push-Up
1 Frontkick Thru [R] 
1 Front Step
1 Lizzard Lunge Twist
1 Jumping Squat
1 Deep Ape Reach
1 Push-Up
1 Frontkick Thru [L] 
1 Front Step
1 Lizzard Lunge Twist
1 Jumping Squat
1 Deep Ape Reac...

Workout #11 | Light Weight + High Volume

Part 1]
60:30 x4 [18 min]
Swing to Squat
Alternating Crab Reach
Alternating Swings

Part 2]
60:30 x3 [13.5 min]
Alternating KB Halo to Lunge Twist
Loaded Beast to Unloaded Beast to Downward Dog
s/a KB Cleans [30sR/30sL]

Workout #12 TIME UNDER TENSION

Part 1]
Every 90 sec for 12 minutes alternate between:
12 s/a Tempo Press [6+6] [light bell]
12 s/l B-Stance Tempo Squats [6+6] [heavier bell]

Part 2]
Complete 3 rounds:
10 Gorilla Rows with 3 sec pause
10 Tempo Alternating Side Kick Throughs
10 Tempo Z-Press
30 s...

Workout #13 Technique + Flow

Part 1]
KB Figure of Eight | LEARN
Advantages
working our hands more intelligently, passing things from front to back
involuntary core contraction

WORK
30 sec: Figure Eight
30 sec: Rest
30 sec: Figure 8 to waiters Catch [R] [hot potatoe]
30 sec: Rest
30 sec: Figure...

Workout #14 HEAVY DAY

Part 1]
Every 2 min for 10 min complete the following:
6 KB Pulsing Lunges + 6 KB Lateral Lunges [feet planted just rotate]
4 Sprinter Burpees

Part 2]
9 min EMOM
5 DKB Swings + 5 DKB Cleans + 5 DKB Squats
4 DKB Swings + 4 DKB Cleans + 4 DKB Squats
3 DKB Swings + 3 DKB C...

Workout #15

OPEN FORMAT
Part 1] Snatch Test
2 Min Snatch Tower [MAX REP]

Part 2] Complete 5 rounds:
10 Loaded Beast Sprawl to KB Hike
5 KB Squat Cleans
10 Shin Hugs
5 Burpee Broad Jumps

Part 3]
Complete 2 rounds:
Scorpion Up
Scorpion Down
Hip Openers
Rest 60 sec

WEEK 4 - Workout #16

1] 10 min AMRAP - Climbing Ladder from 1 rep:

1 DKB Push-Up
1 DKB Suitcase Squat
1 DKB Reverse Lunge 
1 DKB Romanian Deadlifts

2] Tabata - 4 min:

Hollow Hold
Shin Hugs

3] Complete 5 Rounds:

4 DKB Seesaw Press
4 DKB Gorilla Cleans
4 DKB Hi-Lo Squats [R]
4 DKB Hi-Lo Squat...

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 Seesa...

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 sec

2] 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...

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

WEEK 4 - Workout #20

1] Snatch Tower - 2:30 min

2] 10 min  AMRAP:

12 KB Figure 8 
10 KB Squat Swing

3] 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]

Workout #21 Light Weight High Volume

1a]
Tabata
Repeat for 4 minutes:
20 sec: s/a KB Clean [switch arms every round]
10 sec: REST

1b]
Tabata
Repeat for 4 minutes:
20 sec: s/a KB Push Press [switch arms every round]
10 sec: REST

1c]
Tabata
Repeat for 4 minutes:
20 sec: Light KB Swings
10 sec: R...

Workout #22 TUT

Pause reps
Part 1]
Every 2 minutes for 8 minutes:
4 Push-Ups with a 3 sec pause at bottom go rep
5 DKB Front Squats with a 3 sec pause at Bottom of Squat
6 Side Kick Throughs with a 3 sec pause at full leg extension

Part 2]
Slow eccentrics with explosive concentric phase
10 min...

Workout #23 Technical + Flow

KB Windmill | LEARN

Kneeling to hand taps 5 + 5
Kneeling Windmill with forearm taps if possible 5+5
Standing Windmill 5+5

Part 2] 60:60 x4
60 sec: 4 Beast Shoulder Taps + Turkish Getup Right + Turkish Getup Left
60 sec: REST
60 sec: 4 External Climbers + 4 Figure 8...

Workout #24 HARD and HEAVY

Part 1]
10 min EMOM [switch sides every minute]
Cheat Clean
Kneeling Press
Stand up
KB Jerk
S/A Vertical Clean
S/A Squat
S/A Swing

Part 2]
5 Min EMOM
6 DKB Swing
4 DKB Cleans
2 DKB Thrusters
1 DKB Lunge [each leg]

Part 3]
8 min AMRAP
6 Unilateral HAF Glute Bridge Flo...

Workout #25 Open Format

Snatch Tower
3 min MAX REP

BEYOND FLOW
Unload Beast Wave
Loaded Beast Sprawl to s/a KB Thruster[Park]
Pull to Front Rack
R Swing
R High Swing
R Tactical Snatch
L Windmill
Pull to Front Rack
Swing Switch to Figure of 8 into waiters catch
Curtsey Lunge + Park Bell
Hop ba...