Kettlebell "upgrades"

"Bottoms up, decrease base of support, change tempo, multi-directional"

do one round of these 'normal' exercises:

swings, cleans, lunge, abs, deadlifts, squats

Then...

1. swings b.u. (crossfit style)
   one hand with towel or glove (one min a side)
   fastest one minute (explosive/tempo)
   lateral swing (watch knees) (30 seconds a side)

2. clean b.u. (balancing)
  clean with one leg
  fast cleans
  cross-clean

3. lunge (b.u.-- in bridge pose)
lunge with blankets on feet
lunge jumps
around the world lunges


4. deadlifts (bridge)
one leg dead lifts
swings
dead lift airplanes or warrior III


5. goblet squats or mt. climbers
one leg squat dips or pistols
squat jumps
tornado squats

6. abs with bell up
one hand bell abs
criss-cross (faster)
dead bugs/plank table

Ben Greenfield recommendations.... slow and fast and slow/fast

30 sec 10 rest warm up of the following:

jjs, wall sits, pushups, crunches, squats, dips, planks, high knees, lunges, pushups w/ rotation, side plank l and r

-Slow squat, heavy as possible (2 minutes-- 30 seconds a rep, 4 total reps)
-1 min slow down, fast up (squat)
-1 4 min. tabata set (8 x 20 seconds on, 10 seconds rest)

Tabata options:  kbell swings, burpees, kb upright rows, mt. climbers, squat thrusters

-Slow Deadlift, heavy as possible (same as above)
- 1 min slow/fast
-1 tabata set

-Slow Press

-Slow Pull-Up (alternate with either push-ups, or dips)


*end with abs

Death by kettle bell

Add a rep every minute. Do these four exercises on the minute, start with one rep per minute.

DBL swing
Dbl clean
Dbl press
Dbl overhead


"death by burpees"

push-ups
jj
jump squats
burpee


Ladder work:

start at 4:  4, 6, 8, 10, 12, 14 -- maybe work their way down if not exhausted!

lunges and good mornings

AMRAP 15 mins, AMRAP 10 mins, death by...

15 minutes, as many rounds as possible:

kbell lunges (80 feet)
kb goblet squats (30)
sit-ups/criss-cross (30)


10 minutes amrap

100 m sprints
5 push-ups
10 total kb press or row

Death by:

swing (go as long as possible.... then)
front plank
side plank
other side plank
wall squat
overhead kb hold
hand stand (optional)
jumping jacks while others finish