Welcome to, COMBAT KETTLEBELL Need Help? If you are looking for customer support please email my support team at darustronghelp@gmail.com For any training related question DM me on instagram @Darustrong Connect with me darustrong TheDaruDiet coachdaru darustrong TRAINING PROGRAM WEEK 01 COMBAT KETTLEBELL Begin Phase 1 W1 D1 Dynamic Warm-Up Knee Pull to Lunge to T-Spine to Hamstring Strech Flow Ankle CARs (Controlled articular rotations) Hip Circles Rollback V Sit Through 3 Each Way 5 Each Way Each Foot 5 Each Side 5 Reps Groiners 5 Each Side Kneeling T-Spine Rotations 5 Each Side Wrist Circles Mountain Climbers (Fast) Hindu Pushups Controlled Sit Outs Squat Jumps Jumps Lunges Burpees 5 Each Way Each Wrist 5 Each Side 5 Reps 5 Each Side 5 Reps 5 Each Side 5 Reps W1 D1 Lower Body Strength, Core Stability, Oxygen Utilization Sets Reps Rest Tempo a Single Arm Kettlebell Deadlift 5 5 Each Side None 0.1.X.1 b Single Leg Glute Brudge 5 5 Each Leg 60-90 Seconds 3.1.1.1 a Goblet Squat Heels Elevated 4 6 None 2.1.X.1 b Banded Monster Walks 4 10 Yards Each Way 60 Seconds Steady Steps a Kettlebell Front Rack Walking Lunges with Coil 3 10 Each Leg None Steady Steps 3 10 Each Side None Steady 3 10 Each Leg 60 Seconds Steady 10 10 Every Minute After 10 Minutes Are Complete Explosive b Kettlebell Hip Shifts c Kettlebell Pull Through Bear Sit Conditioning: Alactic Power (Utilization training) Kettlebell Swings HR% W1 D3 Dynamic Warm-Up Banded Pull Aparts 10 Reps Banded Pull Aparts (Palms Facing Up) 10 Reps Banded Disloactes 10 Reps Hindu Push Ups 10 Reps Sit Outs Shoulder Swings Arm Swings 5 Each Side 10 Each Direction 10 Reps W1 D3 Upper Body Shoulder and Trunk Stability, Oxygen Utilization Sets Reps Rest Tempo 5 5 Each Side None 2.1.X.1 60-90 Seconds Steady a Kettlebell Single Arm Strict Shoulder Press b Kettlebell Halos 5 5 Each Direction a Kettlebell 2 Arm Gorilla Rows 4 6 None 1.2.X.1 b Prone Y’W’T 4 10 60 Seconds Steady a Kettlebell Windmill 3 10 Each Side None Steady b Kettlebell Suitcase Carry 3 20 Yards Each Arm None Steady c Half Kneeling KB Chop & Lift 3 10 Each Side 60 Seconds Steady 10 10 Every Minute After 10 Minutes Are Complete Explosive Conditioning: Alactic Power (Utilization training) 2 Kettlebell Swing Row HR% W1 D5 Dynamic Warm-Up Hip Circles 5 Each Way Quadruped Leg Whip 3 Each Way 90/90 Flow Stretch 3 Each Direction Single Leg Glute Bridge 5 Each Side T-Spine Opener 3 Each Side Hindu Push Ups 5 Reps W1 D5 Full Body Speed Lactic Conditioning Sets Reps Rest Tempo a Kettlebell Rotation Swing 10 5 Each Side None Steady b Sit Outs 10 5 Each Side 45 Seconds Steady a Kettlebell Split Stance Swing Through 5 5 Each Side None Steady b Mountain Climbers 5 10 Each Side 45 Seconds Rapid Fire a Kettlebell Half Turkish Get Up 3 5 Each Side None Steady 3 5 Each Side None Steady 3 5 Breaths 45 Seconds Static 6 5 Each Arm 30 Seconds After Each Set Explosive b Spiderman Pushups c Glute Bridge with Breathwork Conditioning: Lactic Capacity (Utilization/Delivery) Kettlebell 1 Arm Snatch HR% TRAINING PROGRAM WEEK 02 COMBAT KETTLEBELL PHASE 1 W2 D1 Dynamic Warm-Up Knee Pull to Lunge to T-Spine to Hamstring Strech Flow Ankle CARs (Controlled articular rotations) Hip Circles Rollback V Sit Through 3 Each Way 5 Each Way Each Foot 5 Each Side 5 Reps Groiners 5 Each Side Kneeling T-Spine Rotations 5 Each Side Wrist Circles Mountain Climbers (Fast) Hindu Pushups Controlled Sit Outs Squat Jumps Jumps Lunges Burpees 5 Each Way Each Wrist 5 Each Side 5 Reps 5 Each Side 5 Reps 5 Each Side 5 Reps W2 D1 Lower Body Strength, Core Stability, Oxygen Utilization Sets Reps Rest Tempo 6 5 Each Side None 0.1.X.1 6 8 Each Leg 50 Seconds 3.1.1.1 5 6 None 2.1.X.1 b Banded Monster Walks 5 10 Yards Each Way 50 Seconds Steady Steps a Kettlebell Front Rack Walking Lunges with Coil 4 10 Each Leg None Steady Steps 4 12 Each Side None Steady 4 10 Each Side 40 Seconds Steady 10 12 Every Minute After 10 Minutes Are Complete Explosive a b a Single Arm Kettlebell Deadlift *Increase load from last week Single Leg Glute Brudge Goblet Squat Heels Elevated *Increase load from last week *Increase load from last week b Kettlebell Hip Shifts c Kettlebell Pull Through Bear Sit Conditioning: Alactic Power (Utilization training) Kettlebell Swings HR% W2 D3 Dynamic Warm-Up Banded Pull Aparts 10 Reps Banded Pull Aparts (Palms Facing Up) 10 Reps Banded Disloactes 10 Reps Hindu Push Ups 10 Reps Sit Outs Shoulder Swings Arm Swings 5 Each Side 10 Each Direction 10 Reps W2 D3 Upper Body Shoulder and Trunk Stability, Oxygen Utilization a Sets Reps Rest Tempo 5 6 Each Side None 2.1.X.1 Kettlebell Halos 5 6 Each Side 50 Seconds Steady Kettlebell 2 Arm Gorilla Rows 4 8 None 1.2.X.1 Kettlebell Single Arm Strict Shoulder Press *Increase load from last week b a *Increase load from last week b Prone Y’W’T 4 12 50 Seconds Steady a Kettlebell Windmill 4 10 Each Side None Steady b Kettlebell Suitcase Carry 4 25 Yards Each Arm None Steady c Half Kneeling KB Chop & Lift 4 12 Each Side 50 Seconds Steady 12 10 Every Minute After 12 Minutes Are Complete Explosive Conditioning: Alactic Power (Utilization training) 2 Kettlebell Swing Row HR% W2 D5 Dynamic Warm-Up Hip Circles 5 Each Way Quadruped Leg Whip 3 Each Way 90/90 Flow Stretch 3 Each Direction Single Leg Glute Bridge 5 Each Side T-Spine Opener 3 Each Side Hindu Push Ups 5 Reps W2 D5 Full Body Speed Lactic Conditioning a Kettlebell Rotation Swing Sets Reps Rest Tempo 12 5 Each Side None Steady 12 5 Each Side 40 Seconds Steady 5 6 Each Side None Steady 5 12 Each Side 50 Seconds Rapid Fire 4 10 Each Side None Steady 4 6 Each Side None Steady 4 6 Breaths 50 Seconds Static 10 6 Each Arm 30 Seconds After Each Set Explosive *increase load from last week b Sit Outs a Kettlebell Split Stance Swing Through *increase load from last week b Mountain Climbers a Kettlebell Half Turkish Get Up b Spiderman Pushups c Glute Bridge with Breathwork Conditioning: Lactic Capacity (Utilization/Delivery) Kettlebell 1 Arm Snatch HR% TRAINING PROGRAM WEEK 03 COMBAT KETTLEBELL PHASE 1 W3 D1 Dynamic Warm-Up Knee Pull to Lunge to T-Spine to Hamstring Strech Flow Ankle CARs (Controlled articular rotations) Hip Circles Rollback V Sit Through 3 Each Way 5 Each Way Each Foot 5 Each Side 5 Reps Groiners 5 Each Side Kneeling T-Spine Rotations 5 Each Side Wrist Circles Mountain Climbers (Fast) Hindu Pushups Controlled Sit Outs Squat Jumps Jumps Lunges Burpees 5 Each Way Each Wrist 5 Each Side 5 Reps 5 Each Side 5 Reps 5 Each Side 5 Reps W3 D1 Lower Body Strength, Core Stability, Oxygen Utilization Sets Reps Rest Tempo 6 4 Each Arm None 0.1.X.1 b Single Leg Glute Brudge 6 5 Each Leg 45 Seconds 3.1.1.1 a Goblet Squat Heels Elevated 5 6 None 2.1.X.1 b Banded Monster Walks 5 10 Yards Each Way 45 Seconds Steady Steps a Kettlebell Front Rack Walking Lunges with Coil 4 8 Each Leg None Steady Steps 4 12 Each Side None Steady 4 12 Each Leg 60 Seconds Steady 14 10 Every Minute After 14 Minutes Are Complete Explosive a Single Arm Deadlifts *increase load from last week b Kettlebell Hip Shifts c Kettlebell Pull Through Bear Sit Conditioning: Alactic Power (Utilization training) Kettlebell Swings HR% W3 D3 Dynamic Warm-Up Banded Pull Aparts 10 Reps Banded Pull Aparts (Palms Facing Up) 10 Reps Banded Disloactes 10 Reps Hindu Push Ups 10 Reps Sit Outs Shoulder Swings Arm Swings 5 Each Side 10 Each Direction 10 Reps W3 D3 Upper Body Shoulder and Trunk Stability, Oxygen Utilization Sets a Kettlebell Single Arm Strict Shoulder Press 6 *increase load from last week Reps 4 Each Arm Rest Tempo None 2.1.X.1 45 Seconds Steady b Kettlebell Halos 6 5 Each Side a Kettlebell 2 Arm Gorilla Rows 4 6 None 1.2.X.1 b Prone Y’W’T 4 12 45 Seconds Steady a Kettlebell Windmill 4 8 Each Side None Steady b Kettlebell Suitcase Carry 4 25 Yards Each Arm None Steady c Half Kneeling KB Chop & Lift 4 12 Each Side 45 Seconds Steady 14 10 Every Minute After 14 Minutes Are Complete Explosive Conditioning: Alactic Power (Utilization training) 2 Kettlebell Swing Row HR% W3 D5 Dynamic Warm-Up Hip Circles 5 Each Way Quadruped Leg Whip 3 Each Way 90/90 Flow Stretch 3 Each Direction Single Leg Glute Bridge 5 Each Side T-Spine Opener 3 Each Side Hindu Push Ups 5 Reps W3 D5 Full Body Speed Lactic Conditioning a Kettlebell Rotation Swing Sets Reps Rest Tempo 8 6 Each Side None Steady 8 8 Each Side 45 Seconds Steady 4 6 Each Side None Steady 4 12 Each Side 45 Seconds Rapid Fire 4 8 Each Side None Steady 4 6 Each Side None Steady 4 7 Breaths 45 Seconds Static 10 5 Each Arm 30 Seconds After Each Set Explosive *increase load from last week b Sit Outs a Kettlebell Split Stance Swing Through *increase load from last week b Mountain Climbers a Kettlebell Half Turkish Get Up b Spiderman Pushups c Glute Bridge with Breathwork Conditioning: Lactic Capacity (Utilization/Delivery) Kettlebell 1 Arm Snatch HR% TRAINING PROGRAM WEEK 04 COMBAT KETTLEBELL BEGIN PHASE 2 W4 D1 Dynamic Warm-Up Hip Circles 5 Each Side Quadruped Leg Whip 5 Each Side Abducter Activation 5 Each Side Adducter Activation 5 Each Side Single Leg Glute Gridge 5 Reps Squat (Hands Out Front) 5 Reps Side Lunge 5 Each Side Reverse Lunge 5 Each Side W4 D1 Lower Body Strength, Core Stability, Oxygen Utilization Sets Reps Rest Tempo a 2 Arm Kettlebell Sumo Deadlift 5 6 Each Arm None 0.1.X.1 b Banded Clamshell 5 6 Each Leg 30 Seconds a Kettlebell Double Front Rack Front Squat 5 8 None 2.1.X.1 b Banded Monster Walks 5 10 Yards Each Way 30 Seconds Steady Steps a Kettlebell Front Rack Cossack Squat 4 5 Each Leg None Steady Steps 4 10 Each Side None Steady 4 10 Each Side 30 Seconds Steady 10 5 Each Side Every Minute After 10 Minutes Are Complete Explosive b c Kettlebell Split Stance RDL Kettlebell Pull Through Bear Sit Steady Conditioning: Alactic Power (Utilization training) Kettlebell Rotational Swings HR% W4 D3 Dynamic Warm-Up YWTs Prone Swimmers T-Spine Opener Lat Stretch Hindu Pushups 10 Reps 10 Reps 5 Each Side Hold for 10 Seconds 2 Times 5 Reps W4 D3 Upper Body Strength, Shoulder and Trunk Stability, Oxygen Utilization Sets Reps Rest Tempo 5 6 Each Side None 2.1.X.1 5 6 Each Side 30 Seconds Steady a Kettlebell Single Arm Floor Press b Kettlebell Halos a Kettlebell Single Arm Gorilla Rows 4 8 Each Side None 1.2.X.1 b Prone Y’W’T 4 12 30 Seconds Steady a Kettlebell Single Arm Z-Press 4 10 Each Side None Steady b Kettlebell Suitcase Carry/Waiters Carry Combo 90° Arm 4 20 Yards Each Arm None Steady c Split Stance Rotational Iso Press Out 4 12 Each Side 50 Seconds Steady 5 Each Side Every Minute After 10 Minutes Are Complete Explosive Conditioning: Alactic Power (Utilization training) 2 Kettlebell Swing Row 10 HR% W4 D5 Dynamic Warm-Up Hamstring Ballistic Stretch 5 Each Side Hamstring Around the Worlds 3 Each Side Mountain Climber Stretch 5 Each Side Pushup to T-Spine 5 Each Side Knee Pull to Lunge 3 Each Side W4 D5 Full Body Speed Lactic Conditioning Sets Reps Rest Tempo a Kettlebell 2 Arm Snatch 10 6 None Steady b Hindu Pushups 10 6 30 Seconds Steady a Kettlebell Split Stance Clean 5 6 Each Side None Steady b Mountain Climbers 5 12 Each Side 30 Seconds Rapid Fire a 90/90 Shin Box Get Up Windmill 4 10 Each Side None Steady b Hip Thrusters 4 10 None Steady c 90/90 Copenhagen's Iso 4 10 Each Side 30 Seconds Static 8 5 Each Arm 30 Seconds After Each Set Explosive Conditioning: Lactic Capacity (Utilization/Delivery) Kettlebell Rotation Clean HR% TRAINING PROGRAM WEEK 05 COMBAT KETTLEBELL W5 D1 Dynamic Warm-Up Hip Circles 5 Each Side Quadruped Leg Whip 5 Each Side Abducter Activation 5 Each Side Adducter Activation 5 Each Side Single Leg Glute Gridge 5 Reps Squat (Hands Out Front) 5 Reps Side Lunge 5 Each Side Reverse Lunge 5 Each Side W5 D1 Lower Body Strength, Core Stability, Oxygen Utilization Sets Reps Rest Tempo 2 Arm Kettlebell Sumo Deadlift 6 5 Each Arm None 0.1.X.1 b Banded Clamshell 6 5 Each Leg 60 Seconds a Kettlebell Double Front Rack Front Squat 5 8 None 2.1.X.1 5 15 Yards Each Way 60 Seconds Steady Steps 4 10 Each Leg None Steady Steps 4 12 Each Side None Steady 4 12 Each Side 60 Seconds Steady 12 5 Each Side Every Minute After 12 Minutes Are Complete Explosive a *increase load from last week Steady *increase load from last week b a b c Banded Monster Walks Kettlebell Front Rack Cossack Squat *increase weight by 5% from last week Kettlebell Split Stance RDL Kettlebell Pull Through Bear Sit Conditioning: Alactic Power (Utilization training) Kettlebell Rotational Swings HR% W5 D3 Dynamic Warm-Up YWTs Prone Swimmers T-Spine Opener Lat Stretch Hindu Pushups 10 Reps 10 Reps 5 Each Side Hold for 10 Seconds 2 Times 5 Reps W5 D3 Upper Body Strength, Shoulder and Trunk Stability, Oxygen Utilization Sets Reps Rest Tempo 6 5 Each Side None 2.1.X.1 b Kettlebell Halos 6 5 Each Side 60 Seconds Steady a Kettlebell Single Arm Gorilla Rows 4 8 Each Side None 1.2.X.1 b Prone Y’W’T 4 12 60 Seconds Steady a Kettlebell Single Arm Z-Press 4 8 Each Side None Steady b Kettlebell Suitcase Carry/Waiters Carry Combo 90° Arm 4 25 Yards Each Arm None Steady c Split Stance Rotational Iso Press Out 4 6 Each Side 60 Seconds Steady 5 Each Side Every Minute After 12 Minutes Are Complete Explosive a Kettlebell Single Arm Floor Press *increase load from last week *increase load from last week Conditioning: Alactic Power (Utilization training) 2 Kettlebell Swing Row 12 HR% W5 D5 Dynamic Warm-Up Hamstring Ballistic Stretch 5 Each Side Hamstring Around the Worlds 3 Each Side Mountain Climber Stretch 5 Each Side Pushup to T-Spine 5 Each Side Knee Pull to Lunge 3 Each Side W5 D5 Full Body Speed Lactic Conditioning Sets Reps Rest Tempo a Kettlebell Snatch 12 5 Each Side None Steady b Hindu Pushups 12 5 60 Seconds Steady a Kettlebell Split Stance Clean 5 6 Each Side None Steady 5 12 Each Side 60 Seconds Rapid Fire None Steady *increase load from last week *increase load from last week b Mountain Climbers a 90/90 Shin Box Get Up Windmill 4 8 Each Side b Hip Thrusters 4 12 None Steady c 90/90 Copenhagen's Iso 4 10 Each Side 60 Seconds Static 8 5 Each Arm 30 Seconds After Each Set Explosive Conditioning: Lactic Capacity (Utilization/Delivery) Kettlebell Rotation Clean HR% TRAINING PROGRAM WEEK 06 COMBAT KETTLEBELL W6 D1 Dynamic Warm-Up Hip Circles 5 Each Side Quadruped Leg Whip 5 Each Side Abducter Activation 5 Each Side Adducter Activation 5 Each Side Single Leg Glute Gridge 5 Reps Squat (Hands Out Front) 5 Reps Side Lunge 5 Each Side Reverse Lunge 5 Each Side W6 D1 Lower Body Strength, Core Stability, Oxygen Utilization Sets Reps Rest Tempo 2 Arm Kettlebell Sumo Deadlift 6 4 Each Arm None 0.1.X.1 b Banded Clamshell 6 8 Each Leg 50 Seconds a Kettlebell Double Front Rack Front Squat 4 8 None 2.1.X.1 4 15 Yards Each Way 50 Seconds Steady Steps 4 10 Each Leg None Steady Steps 4 12 Each Side None Steady 4 12 Each Side 50 Seconds Steady 14 5 Each Side Every Minute After 14 Minutes Are Complete Explosive a *increase load from last week Steady *increase load from last week b a b c Banded Monster Walks Kettlebell Front Rack Cossack Squat *increase weight by 5% from last week Kettlebell Split Stance RDL Kettlebell Pull Through Bear Sit Conditioning: Alactic Power (Utilization training) Kettlebell Rotational Swings HR% W6 D3 Dynamic Warm-Up YWTs Prone Swimmers T-Spine Opener Lat Stretch Hindu Pushups 10 Reps 10 Reps 5 Each Side Hold for 10 Seconds 2 Times 5 Reps W6 D3 Upper Body Strength, Shoulder and Trunk Stability, Oxygen Utilization Sets Reps Rest Tempo 6 4 Each Side None 2.1.X.1 b Kettlebell Halos 6 4 Each Side 50 Seconds Steady a Kettlebell Single Arm Gorilla Rows 4 8 Each Side None 1.2.X.1 b Prone Y’W’T 4 12 50 Seconds Steady a Kettlebell Single Arm Z-Press 4 10 Each Side None Steady b Kettlebell Suitcase Carry/Waiters Carry Combo 90° Arm 4 25 Yards Each Arm None Steady c Split Stance Rotational Iso Press Out 4 8 Each Side 50 Seconds Steady 5 Each Side Every Minute After 14 Minutes Are Complete Explosive a Kettlebell Single Arm Floor Press *increase load from last week *increase load from last week Conditioning: Alactic Power (Utilization training) 2 Kettlebell Swing Row 14 HR% W6 D5 Dynamic Warm-Up Hamstring Ballistic Stretch 5 Each Side Hamstring Around the Worlds 3 Each Side Mountain Climber Stretch 5 Each Side Pushup to T-Spine 5 Each Side Knee Pull to Lunge 3 Each Side W6 D5 Full Body Speed Lactic Conditioning a Kettlebell 2 Arm Snatch Sets Reps Rest Tempo 12 5 None Steady *increase load from last week b Hindu Pushups 12 5 50 Seconds Steady a Kettlebell Split Stance Clean 6 5 Each Side None Steady 5 12 Each Side 50 Seconds Rapid Fire None Steady *increase load from last week b Mountain Climbers a 90/90 Shin Box Get Up Windmill 4 8 Each Side b Hip Thrusters 4 12 None Steady c 90/90 Copenhagen's Iso 4 12 Each Side 50 Seconds Static 10 5 Each Arm 30 Seconds After Each Set Explosive Conditioning: Lactic Capacity (Utilization/Delivery) Kettlebell Rotation Clean HR% TRAINING PROGRAM WEEK 07 COMBAT KETTLEBELL W7 D1 Dynamic Warm-Up Hip Circles 5 Each Side Quadruped Leg Whip 5 Each Side Abducter Activation 5 Each Side Adducter Activation 5 Each Side Single Leg Glute Gridge 5 Reps Squat (Hands Out Front) 5 Reps Side Lunge 5 Each Side Reverse Lunge 5 Each Side W7 D1 Lower Body Strength, Core Stability, Oxygen Utilization Sets Reps Rest Tempo 2 Arm Kettlebell Sumo Deadlift 5 5 Each Arm None 0.1.X.1 b Banded Clamshell 5 6 Each Leg 45 Seconds a Kettlebell Double Front Rack Front Squat 3 8 None 2.1.X.1 3 12 Yards Each Way 45 Seconds Steady Steps 4 8 Each Leg None Steady Steps 4 10 Each Side None Steady 4 10 Each Side 45 Seconds Steady 16 5 Each Side Every Minute After 16 Minutes Are Complete Explosive a *increase load from last week Steady *increase load from last week b a b c Banded Monster Walks Kettlebell Front Rack Cossack Squat *increase weight by 5% from last week Kettlebell Split Stance RDL Kettlebell Pull Through Bear Sit Conditioning: Alactic Power (Utilization training) Kettlebell Rotational Swings HR% W7 D3 Dynamic Warm-Up YWTs Prone Swimmers T-Spine Opener Lat Stretch Hindu Pushups 10 Reps 10 Reps 5 Each Side Hold for 10 Seconds 2 Times 5 Reps W7 D3 Upper Body Strength, Shoulder and Trunk Stability, Oxygen Utilization Sets Reps Rest Tempo Kettlebell Single Arm Floor Press 5 5 Each Side None 2.1.X.1 b Kettlebell Halos 5 6 Each Side 45 Seconds Steady a Kettlebell Single Arm Gorilla Rows 3 8 Each Side None 1.2.X.1 b Prone Y’W’T 3 12 45 Seconds Steady a Kettlebell Single Arm Z-Press 4 8 Each Side None Steady b Kettlebell Suitcase Carry/Waiters Carry Combo 90° Arm 4 20 Yards Each Arm None Steady c Split Stance Rotational Iso Press Out 4 6 Each Side 45 Seconds Steady 5 Each Side Every Minute After 16 Minutes Are Complete Explosive a *increase load from last week *increase load from last week Conditioning: Alactic Power (Utilization training) 2 Kettlebell Swing Row 16 HR% W7 D5 Dynamic Warm-Up Hamstring Ballistic Stretch 5 Each Side Hamstring Around the Worlds 3 Each Side Mountain Climber Stretch 5 Each Side Pushup to T-Spine 5 Each Side Knee Pull to Lunge 3 Each Side W7 D5 Full Body Speed Lactic Conditioning Sets Reps Rest Tempo a Kettlebell Snatch 10 5 Each Side None Steady b Hindu Pushups 10 8 45 Seconds Steady a Kettlebell Split Stance Clean 4 6 Each Side None Steady 4 12 Each Side 45 Seconds Rapid Fire None Steady *increase load from last week *increase load from last week b Mountain Climbers a 90/90 Shin Box Get Up Windmill 4 8 Each Side b Hip Thrusters 4 10 None Steady c 90/90 Copenhagen's Iso 4 10 Each Side 30 Seconds Static 12 5 Each Arm 30 Seconds After Each Set Explosive Conditioning: Lactic Capacity (Utilization/Delivery) Kettlebell Rotation Clean HR% TRAINING PROGRAM WEEK 08 COMBAT KETTLEBELL W8 D1 Dynamic Warm-Up Hip Circles 5 Each Side Quadruped Leg Whip 5 Each Side Abducter Activation 5 Each Side Adducter Activation 5 Each Side Single Leg Glute Gridge 5 Reps Squat (Hands Out Front) 5 Reps Side Lunge 5 Each Side Reverse Lunge 5 Each Side W8 D1 Lower Body Strength, Core Stability, Oxygen Utilization Sets Reps Rest Tempo 2 Arm Kettlebell Sumo Deadlift 6 4 Each Arm None 0.1.X.1 b Banded Clamshell 6 5 Each Leg 30 Seconds a Kettlebell Double Front Rack Front Squat 4 5 None 2.1.X.1 4 10 Yards Each Way 60 Seconds Steady Steps 4 8 Each Leg 60 Seconds Steady Steps 4 10 Each Side None Steady 4 10 Each Side 30 Seconds Steady 12 6 Each Side Every Minute After 12 Minutes Are Complete Explosive a *increase load from last week Steady *increase load from last week b a b c Banded Monster Walks Kettlebell Front Rack Cossack Squat *increase weight by 5% from last week Kettlebell Split Stance RDL Kettlebell Pull Through Bear Sit Conditioning: Alactic Power (Utilization training) Kettlebell Rotational Swings HR% W8 D3 Dynamic Warm-Up YWTs Prone Swimmers T-Spine Opener Lat Stretch Hindu Pushups 10 Reps 10 Reps 5 Each Side Hold for 10 Seconds 2 Times 5 Reps W8 D3 Upper Body Strength, Shoulder and Trunk Stability, Oxygen Utilization Sets Reps Rest Tempo 6 4 Each Side None 2.1.X.1 b Kettlebell Halos 6 5 Each Side 30 Seconds Steady a Kettlebell Single Arm Gorilla Rows 4 6 Each Side None 1.2.X.1 b Prone Y’W’T 4 12 30 Seconds Steady a Kettlebell Single Arm Z-Press 4 8 Each Side None Steady b Kettlebell Suitcase Carry/Waiters Carry Combo 90° Arm 4 25 Yards Each Arm None Steady c Split Stance Rotational Iso Press Out 4 8 Each Side 45 Seconds Steady 5 Each Side Every Minute After 12 Minutes Are Complete Explosive a Kettlebell Single Arm Floor Press *increase load from last week *increase load from last week Conditioning: Alactic Power (Utilization training) 2 Kettlebell Swing Row *increase load from last week 12 HR% W8 D5 Dynamic Warm-Up Hamstring Ballistic Stretch 5 Each Side Hamstring Around the Worlds 3 Each Side Mountain Climber Stretch 5 Each Side Pushup to T-Spine 5 Each Side Knee Pull to Lunge 3 Each Side W8 D5 Full Body Speed Lactic Conditioning Sets Reps Rest Tempo a Kettlebell Snatch 10 5 Each Side None Steady b Hindu Pushups 10 8 45 Seconds Steady a Kettlebell Split Stance Clean 4 6 Each Side None Steady 4 12 Each Side 45 Seconds Rapid Fire None Steady *increase load from last week *increase load from last week b Mountain Climbers a 90/90 Shin Box Get Up Windmill 4 8 Each Side b Hip Thrusters 4 10 None Steady c 90/90 Copenhagen's Iso 4 10 Each Side 45 Seconds Static 12 5 Each Arm 30 Seconds After Each Set Explosive Conditioning: Lactic Capacity (Utilization/Delivery) Kettlebell Rotation Clean HR%