Mobility: 2 minutes each leg Bent Leg Hamstring, Straight leg hamstring, figure 4 (on a box, couch, bench etc)

Warmup: 
Roll 5 times left, five times right
-Lay on your back, right arm over your head on the floor. Reach your left across, put your chin in your armpit and roll onto your stomach. To go back, reach over your back, look upto the air over your shoulder and return to your back.  Switch arms and repeat

10 min Turkish get up practice. Perfect form.  Easy pace, alternate right and left.  Don’t try to go fast and don’t count how many you do.  If you get tired rest until you feel strong, then continue.

Training:
7 Minutes on the clock, 5 hinges every 30 seconds.  Rest until the start of the next 30 seconds.
-Ensure your shoulders are back before your start and get your hips back.  Snap up into a plank. 

Mobility: 2 minutes each leg Bent Leg Hamstring, Straight leg hamstring, figure 4 (on a box, couch, bench etc)

Do this workout at least twice, but you can do it as many times as you want.  Make sure you feel fresh after every workout.  Going hard will come later.

KN

Mobility: Upper chest LAX ball, shoulder blade LAX ball, Trap (neck ) LAX

Warmup:
Roll 5 times left, five times right
-Lay on your back, right arm over your head on the floor. Reach your left across, put your chin in your armpit and roll onto your stomach. To go back, reach over your back, look upto the air over your shoulder and return to your back.  Switch arms and repeat

10 min Turkish get up practice. Perfect  form.  Easy pace, alternate right and left.  Don’t try to go fast and don’t count how many you do.  If you get tired rest until you feel strong rested, then continue.

Training:
-7 Minutes on the clock, 5 Swings every 30 seconds.  Rest until the start of the next 30 seconds.  Shoulders back,

Mobility:  Stoney Stretch and anything else you normally do.

Do this workout at least twice, but you can do it as many times as you want.  Make sure you feel fresh after every workout.  Going hard will come later.

5 Min Get-Ups 35 lb kb. Focus on perfect form

Training
5 Rounds of 3 Reps of
-Goblet Squat (35lbs)
-KB press
-Band Row

50 KB Swings @ 44 lbs. Break them up into easy sets of 5-8.

Mobility:
Bent Leg Hamstring – 2 min each leg
Straight Leg Hamstring -2 Min each leg
Groin-Wrecker – 2 minutes
Couch- 2 min each leg

Day 2:

Warmup as above

5 Minutes, every 30 Seconds perform 5 KB swings (53 lbs):
Rest as needed, then

5 Minutes:
Run 20 seconds, walk for 10 seconds.  Repeat 10 times (5 minutes).  Record the total distance traveled.

Rest as needed then, 2 rounds of the following
-Waiter walk 50 yards, switch hands half way
-Rest 2 min
-Suitcase carry 50 yards, switch hands half way
-Rest 2 min
-Farmer walk 50 yds.  Use the 44 and 53 lbs KB if you can.  Remember keep your back flat when you pick them off the ground, shoulders back and head up when you walk.

Bent Leg Hamstring – 2 min each leg
Straight Leg Hamstring -2 Min each leg
Groin-Wrecker – 2 minutes
Couch- 2 min each leg

Eric:

Day 1:
12 Min practice swinging a KB.  Swing to an easy stop, then walk a little as active recovery, rinse and repeat for the duration of the 12 minutes.  Don’t count reps.  If the 35 lb KB feel easy, try a coupe with the 44 (20kg, painted grey)

Press Ladder:
1x KB Press Right hand, 1 KB press Left,
2x KB Press Right Hand, 2 KB Press left,
3x KB Press Right Hand, 3 KB Press Left,
rest 2-5 min.  repeat the ladder 3 times.

Day 2
5 min TGU practice.  Practice perfect form.  Move at a comfortable pace.
-If  you want to do more, do a few farmer walks. Back flat when you pick them off the ground, same as a KB swing.  Shoulders back and head up as you walk.  Don’t go heavy, maybe start with the 35 and 44.

Alternate day 1 and 2 as many times as you want as long as you feel good. If you them on the same day, do the TGU first, then swings, but don’t do any presses.

Go here for a primer on nutrition.

Warmup:
3 Rolls Left and Right
20 Steam Engines
20 Rocks

 5 Min Get-Ups 35 lb kb. Focus on perfect form

 Training
5 Rounds of 3 Reps of
-Goblet Squat (35lbs)
-KB press (5 sets of 5 reps)
-Band Row

 50 KB Swings @ 44 lbs. Break them up into easy sets of 5-8.

Mobility:
Bent Leg Hamstring – 2 minutes
Straight Leg Hamstring -2 Minutes
Groin-Wrecker – 2 minutes

Day 2:

Warmup as above

-Bent Leg Hamstring 2 Minutes
-Straight Leg Hamstring 2 Minutes
-Groin Wrecker 2 minutes

7 Minutes, every minute on the minute perform the following:
-10 Kb swings 44 lbs
-5 Pushups.  Perfect form

Eric: 
Day 1:
12 Min practice swinging a KB.  Swing to an easy stop, then walk a little as active recovery, rinse and repeat for the duration of the 12 minutes.  Don’t count reps.  

Day 2
5 min TGU practice.  Practice perfect form.  Move at a comfortable pace. 

Alternate day 1 and 2 as many times as you want as long as you feel good.

 5 Min Get-Ups 35 lb kb. Focus on perfect form

 Training
5 Rounds of 3 Reps of
-Goblet Squat (35lbs)
-Pushups (5 sets of 5 reps)
-Band Row

 50 KB Swings @ 44 lbs. Break them up into easy sets of 5-8.

Day 2:

Warmup as above

3 Rounds of Waiter Walk 50 yards.
3 Rounds of farmer walk x 50 yards  Choose our own weight

Eric: 
Day 1:
12 Min practice swinging a KB.  Swing to an easy stop, then walk a little as active recovery, rinse and repeat for the duration of the 12 minutes.  Don’t count reps.  

Day 2
5 min TGU practice.  Practice from lying to support on one hand, other hand in the air.  Start empty with a shoe or water bottle 1/3 full on your fist.  Move at a comfortable pace. 

If you feel good, progress to the smallest KB.  Don’t count reps, practice perfect form.   Don’t be fooled, 5 min adds up fast.

Alternate day 1 and 2 as many times as you want as long as you feel good.

5 Min Get-Ups 35 lb kb. Focus on perfect form

Training
5 Rounds of 5 Reps of
-Goblet Squat (25 lbs, 25lbs, 35lbs, 35lbs, 44 lbs)
-KB Press (25 lbs)
-Band Row

30 KB Swings @ 44 lbs. Break them up into easy sets of 5-8.

Warmup:
3 Rolls Left and Right
20 Steam Engines
20 Rocks

5 Min Get-Ups 25 lb kb.  Focus on perfect form

Training
5 Rounds :
-3 Goblet Squats, 35 lbs
-Rest 2 Minutes
-5 KB swings 44 lbs
-Rest 2 min

Rest as needed then:
3 Rounds of farmer walk x 50 yards  Choose our own weights.

5 Min Goblet Squat Practice 25 lb KB
5 Min Get-up Practice. 25 Lb KB

Workout:
-5 sets of 5 reps Band row
-5 sets of 5 Reps Kettlebell Press (left and Right) use the 35 if you can. If you can’t finish 5 of any set, you are done with the press

Rest as needed then:

7 Minutes of 8 KB swing every minute on the minute.
-Remember to inhale forcefully at the bottom, exhale forcefully at the top
-Top position is a standing plank

Warmup:
-20 Steam Engines
-3 Rolls (left elbow touching right Knee), Roll onto  your right side
-3 Rolls (Right Elbow touching Right Knee), Roll onto your left side
-10 Rocks

5 Min Goblet Squat Practice 15 lb KB
5 Min Get-up Practice.  25 Lb KB

Workout:
-5 sets of 5 Reps Band row
-5 sets of 5 Reps Kettlebell Press (left and Right) use the 30 if you can.  If you can’t finish 5 of any set, you are done with the press
30 Kettlebell swings, 30 lb KB.
-Divide them up however you wish.
-Remember to inhale forcefully at the bottom, exhale forcefully at the top
-Top position is a standing plank.

Day 2

Warmup as Day 1
Workout:
-3 sets of 5 Reps Band row
-3 sets of 5 Reps Kettlebell Press (left and Right) use the 30 if you can.  If you can’t finish 5 of any set, you are done with the press

20 Kettlebell swings, 30 lb KB.
-Divide them up however you wish.
-Remember to inhale forcefully at the bottom, exhale forcefully at the top
-Top position is a standing plank.

50 yds of each of the following, 2 min rest between:
-Waiter Walk, you choose the load
-Crosswalk: heavier KB held at your side, lighter overhead like the waiters walk
-Single KB Rack walk.  Hold it on your chest like the bottom of the press.  Walk. Switch hands half way. Keep the loaded elbow in your ribs.
-Farmer Walk, 30lb in one hand, 25 and 15 in the other.
-Farmer Walk, 30lb in one hand, 25 and 15 in the other (yes its in there twice).

5 Min Get-up practice, 20 lb kettlebell.  Alternate right and left arms.  Practice perfect form.
5 Min Goblet Squat practice, 15 lb kb.  3 seconds down, 2 seconds up.  Perfect form.
-Pull yourself into the squat with the front of your hip
-Weight on your heels
-Stop when hip crease drops below top of the knee

Training:
-5 Rounds of the following
: 10 Kettlebell Swing (25 lb kettlebell)
:  5 Kettle bell Presses left and right arm
:  5 Banded Pullups (Green Band)
:  Rest 2 minutes exactly (use a stop watch)

Swing Tips:
-Forceful inhale as the bell reaches the bottom
-Forceful Exhale when the bell reaches the top and you snap into the plank

These workouts will probably feel a little easy for you.  That’s what we want.  You are working pretty hard on Saturdays, so the rest of the week, we want to support those hard days by letting your body adjust, but still keeping it moving and working a little.

3 x Upper body rolls, left and right
3 x Lower body rolls , left and right

20 x Rocks.  sit on all fours, look straight ahead rock back on to your heals.  Repeat.

5 Min Get-up practice, 15 lb kettlebell.  Alternate right and left arms.  Practice perfect form. 

5 Min Goblet Squat practice, 15 lb kb.  3 seconds down, 2 seconds up.  Perfect form.
-Keep your chest up, shoulder blades back.
-Weight on your Heels

Training:
-50 x kettlebell swings, 25 lb kettlebell.  Break them  up into groups of 10 or smaller, 5-8 is preferred.  Each swing should have perfect form, so stop and rest before you get tired.  Rest no less than 3 minutes.
-Weight on your heels, Shoulder blades back. 
-Top position is a standing plank.

Mobility:
-Hamstring stretch:  5 second Contract, 10 second relax  and stretch.  Repeat 7 times.

3x Upper Body Roll, right and Left
3 x Lower Body Roll, Right and Left
TGU Practice 25 total reps