ONE MAN ONE KETTLEBELL
Garage Gym Athlete
General Fitness, Strength & Conditioning, Power Sports , Obstacle Course Racing, First Responders, Functional Fitness, Functional TrainingWhy the One Man One Kettlebell?
Without a framework, you’re just senselessly hammering out sets and reps. But we know YOU are looking for more. You're looking for a proven system you can trust to deliver results. What we've created is perhaps the most unique system you will ever see. Only one kettlebell is needed...never more than one. This simplicity saves you time and money. With this program you are only one kettlebell away from how you want to look, feel, and perform. ...But you should know…
Beginners- Need to get off your ass, but not sure where to start?? If you are a beginner looking to step it up a notch, want to do real training, and can still bring some intensity: This will be your foundation. It will not be easy!
Intermediates- If you are an intermediate athlete that wants to deepen the level of your training, follow proven programming that works, see more progress, and have an organized, hassle-free program template: One Man One Kettlebell will deliver.
Advanced Athletes- If you are an advanced athlete that wants to implement simple and effective programming, and you need an easy framework that could be added to your current routine to crush weaknesses and imbalances: This will be your best resource.
Garage Gym Athlete has quickly become one of the most trusted names in Strength & Conditioning. Created by Jerred Moon Founder & CEO, Garage Gym Athlete and former Physical Training Leader and Unit Fitness Program Manager in Air Force Special Operations Command, GGA has now helped more than 10,000 athletes see results. And the results are incredible. Many athletes report more than a gain in lifting numbers, or reduction in body fat, but many also report life-changing experiences through the GGA Methods.
Start the One Man One Kettlebell today!
Prep
A
Warm up 001
3 Rounds (10 min CAP) *all warm ups are optional, feel free to do your own* 2 min row/run/bike 15 ea walking lunges 10 face pulls 30 sec plank
B
Kettlebell Press
1 x 20
Kb Ping Pong
C
20 min ping pong EMOM- every minute on the minute alternating exercises each min. 10 KB front squats (alternate arms however) 10 KB hang clean (alternate arms however but EVENLY)
D
Push-Up
1 x 200
E
Suitcase Carry
1 x 800
Prep
A
Warm up 002
3 Rounds (10 min CAP) *all warm ups are optional, feel free to do your own* 1 min cardio (bike, jump rope, burpees, etc) 6 broad jumps 10 inch worms 10 hanging shrugs (linked)
B
Kettlebell thruster
KB Breathing Ladder
C
1-21-1 KB Swings. up the ladder, then back down the ladder. you will take as many breaths as swings on the same rung as your rest periods. 1 swing, 1 breath, 2 swings, 2 breaths.. etc.
Prep
A
Warm up 003
3 Rounds (10 min CAP) *all warm ups are optional, feel free to do your own* 2 min Row/run/bike 10 hand release push ups 10 goblet squats 12 v ups
B1
kettlebell swing
1 x 3:00 @ 3:00
B2
800m
B3
Tabata Kettlebell Thruster
B4
800m
B5
kettlebell swing
@ 3:00
B6
Rest
1 x 5:00
C
Forward Walking Lunges
@ 7:00
D
Russian Twist
1 x 150
Prep
A
Warm up 004
3 Rounds (10 min CAP) *all warm ups are optional, feel free to do your own* 30 double unders 8 ea KB side lunge 10 burpees 10 ea pall of press (linked)
B
Kettlebell Clean & Press
10 x 10
C
Air Squat
1 x 200
7s All Around
D
as many reps as possible in 7 minutes 7 KB swings 7 burpees 7 toes to bar
E
6 Minutes Max Meters
@ 6:00
Jerred Moon
Owner & CEO of Garage Gym Athlete
Joe Courtney
COO & Head Coach of Garage Gym Athlete
After completing the program for the first time you can come back, retest at any time and run through it again at your improved level for maximum repeatability.
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