EXTRA SESSIONS

1
50-40-30-20-10: Dumbbell Front Squat / Push-ups / Russian Kettlebell Swings
Rest 60 seconds between rounds.
30 Min zone 2 (moderate pace) bike/ row / ski

2
EMOMx30:
Min 1- 10 Single arm Kettlebell cleans (Left Arm)
Min 2- 15 Goblet Squats
Min 3 – 10 Single arm Kettlebell Cleans (Right Arm)
5 Rounds: 40 meter Front rack kettlebell carry
20 Push-ups
40 meter front rack kettlebell carry
20 deadbugs
Rest 60 between rounds

3
5 x10 glute bridge
5×10 (each arm) single arm strict press
5×10 (each arm) bench supported row (rest 60 seconds)
30 Min zone 2 (moderate pace) bike/ row / ski

4
EMOMx30:
Min 1- 10 Single arm Kettlebell cleans (Left Arm)
Min 2- 15 Goblet Squats
Min 3 – 10 Single arm Kettlebell Cleans (Right Arm)
5 Rounds: 40 meter Front rack kettlebell carry
20 Push-ups
40 meter front rack kettlebell carry
20 deadbugs
Rest 60 between rounds

5
10×10 of all three with 60 seconds rest between each set
Barbell lunges
dumbbell bench press
double dumbbell bench supported row

6
EMOMx30:
Min 1- 10 Single arm Kettlebell cleans (Left Arm)
Min 2- 15 Goblet Squats
Min 3 – 10 Single arm Kettlebell Cleans (Right Arm)
5 Rounds: 40 meter Front rack kettlebell carry
20 Push-ups
40 meter front rack kettlebell carry
20 deadbugs
Rest 60 between rounds

7
10×2 (1 each arm) turkish
get up between each round complete:
10 American KB swings
30 Min zone 2 (moderate pace) bike/ row / ski
(try to use different kit from last week)

8
5 rounds or 20:
dumbbell box step up
20 push-ups
20 deadbugs
EMOMx21:
Min 1- 8-12 kettlebell clean
Min 2 – 5-8 burpees
Min 3 – 8-12 kettlebell push press

9
10×2 (1 each arm) turkish
get up between each round complete:
10 American KB swings
30 Min zone 2 (moderate Pace) bike/ row / ski
(try to use different kit from last week)

10
10×10 of all three with 60 seconds rest between each set
Barbell lunges
dumbbell bench press
double dumbbell bench supported row

11
10×2 (1 each arm) turkish
get up between each round complete:
10 American KB swings
30 Min zone 2 (moderate Pace) bike/ row / ski
(try to use different kit from last week)

12
50-40-30-20-10:
Dumbbell Front Squat
Push-ups
Russian Kettlebell Swings
Rest 60 seconds between rounds.
30 Min zone 2 (moderate pace) bike/ row / ski