Gym Jones Foundation: Kettlebells II
Gym Jones
Need a break from your regular routine? This 6-Week Foundation Kettlebells Program is for you. This is not a progression on our Foundation KBs I program, but a completely new and improved program based on all we've learned about programming and coaching in the last two years. Foundation is meant to provide a break from structured training to bring you back to physical and mental baseline, and focusing your training on an implement you don't usually use (or one you love!) is a great way to find fun in the gym again.
Warmup
A
Keep a kettlebell moving for 10 minutes. Goal is to not set it down! Movement or movements of your choice. Options: KB Halo Swing around the hips Woodchoppers Swings/Single Arm Swings Carries
B1
Goblet Squat
3 x 10
B2
Cardio
3 x 3:00
B3
Rest
3 x 3:00
C1
KB swings
3 x 20
C2
Cardio
3 x 3:00
C3
Rest
3 x 3:00
D
Turkish Get Up
3 x 10
Warm Up
A
5 minutes of easy cardio, your choice. Then: 3x10 KB Windmills on each side. Go light, emphasize the stretch!
B
KB SeeSaw Press
C
Single Arm KB Swing
D
Push-Up
E
Dip
F
Single Arm Farmer Walk
3 x 20
Finisher
G
50x Burpee Pull Ups For Time!
Warm Up
A
20 minutes of easy cardio, as desired.
Carry Complex
B
20m of each carry: 2xl KB Overhead Carry Left Hand Overhead / Right Hand Front Rack Right Hand Overhead / Left Hand Front Rack 2x KB Front Rack Carry Left Hand Farmer Carry / Right Hand Front Rack Right Hand Farmer Carry / Left Hand Front Rack 2x KB Farmer Carry 20 minute AMRAP, repeating this carry complex. Rest only when you have finished the entire complex before starting over.
Cool Down
C
Cool down with mobility as desired.
Warm Up
A
Read the workout and warm up as desired.
B
Rowing
1 x 2000
C
Rest
D
Rowing
1 x 1000
E
Rest
F1
Rowing
3 x 500
F2
Rest
Warm Up
A
5 minutes cardio @ 10 second SPRINT + 50 seconds easy Then: KB Complex 6x Single Arm Swing 5x Single Arm Snatch 4x Single Arm Overhead Reverse Lunge 3x Half Kneeling Shoulder Press 2x Turkish Get ups (Start from the half kneeling position on your first get up) 3 Rounds each side This should be light and fast. It's just a warmup!
Death By KB C+J...with a twist
B
ODD MINUTES: 1x Single Arm KB Clean and Jerk (from swing is okay). • Add one rep each minute and alternate sides • i.e. Minute 1 = 1 rep right side. Minute 3 = 1 rep right side 1 rep left side (2 reps total). Minute 5= 1 rep right side, 1 rep left side, 1 rep right side (3 reps total). Etc. • Women: 12-16kg. Men: 16-20kg. EVEN MINUTES: 7/10 calories assault bike (women/men) • This number stays consistent throughout the workout • You can choose how you want to pace this! "Reps" is the number of reps you were able to successfully complete in your final minute.
Cool Down
C
Cool down as desired with easy cardio and mobility.
