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COMBAT
KETTLEBELL
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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%