Day 1
Main:
4 rounds
45 sec work/15 sec rest
KB Combos:
-Clean, Lunge & Press
-Row, Push Up & Plank Drag
Dessert:
6 rounds
30 sec work/10 sec rest
-Swing Variations (two hands, single, jacks)
-Leg Raises
-Forearm Plank
-Reverse Sit Ups
Day 2
Main:
4 Rounds
45 sec work/15 sec rest
-Kneeling Marches & Halos
-Plank Drags
-Kneeling Windmills
Dessert:
4 Rounds
30 sec work/10 sec rest
-Lateral Swings
-Alternating High Pulls
-Deck Squats
-Leg Raises
Day 3
Main:
3 rounds
45 sec work/15 sec rest
Rotational Clean & Press
Push Pull Drags
Rotational Lunges
Dessert:
3 rounds
30 sec work/10 sec rest
Swing to Front Squat
Clean, High Pull, Snatch
Monk Sit Ups
Day 4
Main:
4 Rounds
45 sec work/15 sec rest
-KB Burpees
-Plank Hip Taps
Dessert:
4 Rounds
30 sec work/10 sec rest
-Do Si Do Swings
-Around The Body
Day 5
Main:
2 rounds
45 sec work/15 sec rest
-KB Deadbugs
-Single Leg Deadlift
Dessert:
4 rounds
30 sec work/10 sec rest
-Dead Stop Swings
-Compass Push Ups
-Hot Potato Squats
-Hollow Body Rocks
With An Elbow
-Swing to Squat Swing
Day 6
Main:
3 Rounds
45 sec work/15 sec rest
-Windmills
-Cossack Squats
-Rocking Bear
Dessert:
3 rounds
30 sec work/10 sec rest
-Swings
-Jerks
-Leg Raises
Day 7
Main:
2 rounds
45 sec work/15 sec rest
-Clean & Lunge
-Kneeling Press
-Single Leg Deadlift
Dessert:
3 rounds
30 sec work/10 sec rest
-Swing to Goblet Squat
-Alt High Pull or Snatch
-V Sit Ups
Day 8
Main:
4 rounds
45 sec work/15 sec rest
KB Combos
-Diagonal Clean, Curtsey Squat & Press
-Half Kneeling Press Out & Rotate
Dessert:
3 rounds
30 sec work/10 sec rest
-Swing, Clean, Snatch Combo
-Gunslinger
Day 9
Main:
4 sets of 3 mins
rest for 1-2 mins between sets
KB Complex Ladder
Clean, Front Squat, Press, Deadlift, Row
Dessert:
3 rounds
30 sec work/10 sec rest
-KB Around The Head Pass
-Snatch and Lunge
Day 10
Main:
4 rounds
45 sec work/15 sec rest
-Squat & Press Out
-Plank Drags
-Deadlift & Row
Dessert:
3 rounds
30 sec work/10 sec rest
-Around The Body
-High Pulls
-Circular Clean to Curtsey Squat
Day 11
Main:
Ladder of 5-4-3-2-1
Double Turkish Get Ups
or
Segments (Sit Ups, Shin Boxes, Lunges)
Dessert:
3 rounds
30 sec work/10 sec rest
Diagonal Snatches
Hot Potatoes
Day 12
Main:
4 rounds
45 sec work/15 sec rest
-Off Set Sumo Deadlifts
-Pivot Plank Push Ups
-Oblique V Ups
Dessert:
4 rounds
30 sec work/10 sec rest
Compass Cleans
Double High Pulls
Day 13
Main:
4 rounds
45 sec work/15 sec rest
-Snatch & Clean Combo
-Squat & Rotational Lunge
Dessert:
4 rounds
30 sec work/10 sec rest
-Dead Stop Swings
-Turtle Toe Touches
Day 14
Main:
3 rounds
30 sec work/10 sec rest
-Lunge and KB Pass
-Plank Drag Bird Dog
-Glute Bridge and Press
Dessert:
4 rounds
30 sec work/10 sec rest
-Figure 8 and Lunge
-High Pull
-Hollow Body Rocks
Day 15
Main:
4 rounds
45 sec work/ 15 sec rest
-Offset Deadlifts
-Leg Raises
Dessert:
3 rounds
30 sec work/ 10 sec rest
KB Flow
Circular Clean, Curtsey Squat, Press, Switching Snatch