This week our workout builds on 3 kettlebell exercises to build a kettlebell flow. This workout only requires one kettlebell and is broken into 2 blocks.
3 Way Kettlebell Flow
BLOCK 1
5 Rounds
Single Arm Kettlebell Cleans x5 Each
Single Arm Racked Squats x5 Each
Single Arm Over Head Press w/Rotation x5 Ea
BLOCK 2
Kettlebell Flow Ascending Descending Ladder
SA KB Clean
Front Squat
OHP w/Rotation
SA KB Clean
` Front Squat
OHP w/Rotation
How to Perform the 3 Way Kettlebell Flow
Prepare
If you are not familiar with any of the movements in this workout, ask a coach.
Warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
The Workout
You will need one kettlebell for this workout. Select weights that are challenging.
After you complete a warm-up, grab your equipment and start your workout. Rest as needed.
Begin block 1, there is no time limit. Perform 5 rounds of each single arm kettlebell exercise for 5 reps on each side. Rest as needed. When you finish block 1, take a short break, if you need to select a different weight for block 2, now is the time.
Block 2 is a flow that combines the exercises from block 1. You will perform the flow in an ascending/descending ladder, 1 rep to 5 reps and back to 1 rep. 1 rep is comprised of: SA KB Clean to Front Squat to OHP w/Rotation one side then the other without stopping. Rest between reps as needed.
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Watch the Demonstration Video
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