Kettlebell Workout Sheet

7/29/2019 Kettlebell Workout Sheet

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Kettlebell Workout sheet

Green = Strength w/o

Yellow = conditioning w/o

Exercise Sets Reps

Swing, left 3-5 1 min

Snatch, left 3-5 1 min

Swing, right 3-5 1 min

Snatch, right 3-5 1 min

Burpees 3-5 1 min

Exercise Sets Reps


Press, left 3-5 1 min


Press, right 3-5 1 min

KB clean and squat, left 3-5 1 min

KB clean and squat, right 3-5 1 min

Dive Bomber push ups 3-5 1 min

Exercise Sets Reps


Clean, Squat, and Press, left 3-5 1 min

Push ups 3-5 1 min


Clean, squat, and Press, right 3-5 1 min

Exercise Sets*Reps

A: Snatch (right then left) 3*1 min. each arm

B: Clean (right then left) 2*1 min. each arm

C: Swings (Alternating) 10*20

Exercise Sets*Reps2-handed swing 10

Goblet Squat 10

Press (left then right) 5 each arm

Push Up 10

Figure 8 to hold 10 each direction

Do as many rounds as possible in 10-20 min.

Exercise Sets*Reps

Single-leg deadlift 10 each leg

Plank to Push Up 10

Clean & Press (left then right) 8 each arm

Squat 10

Burpee (no push up part) 15Exercise Sets*Reps

Narrow Push up 5

One-handed Swing (left then right) 10 each arm

Lunge (left then right) 5 each leg

Squat Thrust 15



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Exercise Sets*Reps

Front Squat (left then right) 5 each leg

Wide Push Up 10

Single leg Deadlift (left then right) 5 each leg

Do as many rounds as possible in 5-15 min. Then Rest 2 min.

Row (left then right) 5 each arm

Halo (left then right) 5 each direction

2-handed Swing 10


Exercise Sets*Reps

Clean (left then right) 10 each arm

Press (left then right) 10 each arm

Jump Squat 5


Lunge holding KB (left then right) 5 each leg

TGU (left then right) 3 each side

Pike Push Up 5Do as many rounds as possible in 5-15 min.

Exercise Sets*Reps



Push Up with Row 5 each arm


One arm Swing (left then right) 5 each arm

Suitcase Deadlift (left then right) 5 each side

Burpee with Jump 5


Exercise Sets*RepsSnatch (left then right) 5 each arm

Hand Walkout 5

Split Jump Squat 5 each side

Clap Push up 10


Dive Bomber 10

KB/DB row (left then right) 5 each arm


Floor or Swiss Ball KB bench press 10 each arm


Exercise Sets*Reps

Windmill 5 each arm

Snatch 5 each arm

Push Up 10

Jump Rope 20


Goblet Squat 12

2-handed Swing 15

Gladiator Press 5 each arm

Lunge 5 each leg



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Exercise Sets*Reps

Clean and Press 5 each arm



One arm Swing 12 each arm

Seated Press 5 each arm

Hindu Push Ups 10


Exercise Sets Reps

A1: Renegade Row 5 5 each arm

A2: Swing 5 10

A3: Snatch 5 5 each arm

A4: Clean and Press 5 5

A5: Front squat 5 5

A6: Jump rope 5 60 secs

Exercise Sets*RepsA: Swing (right then left) 5*30s each side

B1: Clean & Press 3*12 each arm

B2: Push Ups 3*20

B3: Windmill 3*10 each side

B4: Sit Up 3*20

C: Burpee 1*Tabata (20s on/10s off for 8 rounds)

Exercise Sets*Reps

A1: Swing (right then left) 3*20

A2: Squat Halo 3*20

B1: Push Ups 3*20

B2: Pull Up 3*10

C1: Jump Squat 3*20

C2: Windmill 3*10 each side

D: Mountain Climbers 1*Tabata (20s on/10s off for 8 rounds)

Exercise Sets Reps

A1: Pistol grip press 5 5 each arm

A2: Turkish Get-up 5 5 each arm (or do double w/ double KB

and just do 5)

A3: Snatch to catch 5 5 each arm

A4: Squat (right then left) 5 5 each arm

A5: Figure 8 to hold 5 5 each arm

B1: 2 handed swing 5 30 secs

B2: Jump squat (holding kettle bell) 5 30 secs

Exercise Sets*Reps

A1: 2-handed Swing 3*15

A2: Squat Halo 3*12

A3: Windmill 3*8 each side

A4: KB Inverted (on handle) Push up 3*8-10

A5: Swing 3*8-10

B: Mountain Climbers 1*Tabata (20s on/10s for 8 rounds)


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Exercise Sets Reps

Snatch (right then left) 10

Clean (right then left) 10

1-handed swing (right then left) 10Burpee 10

NOTE: do as many circuits as possible in 10 min.

Exercise Sets*Reps

A1: Snatch 5*10-12 each arm

A2: Clean & Press 5*10-12 each arm

A3: Alternating Swing 5*20

A4: Figure 8 to hold 5*12 each way

B: TGU 3*10 each side

C: Burpee 3*20

Exercise Sets*Reps

A1: TGU (left) 3-4*3A2: Clean & Press (left) 3-4*6-10

A3: Windmill (left) 3-4*6-10

A4: Snatch (left) 3-4*6-12

A5: Front Squat (left) 3-4*6-12

A6: TGU (right) 3-4*3

A7: Clean & Press (right) 3-4*6-10

A8: Windmill (right) 3-4*6-10

A9: Snatch (right) 3-4*6-12

A10: Front squat (right) 3-4*6-12

A11: 2-handed swing 3-4*10-15

B: Wall Sit 2*Till Fail

C: Plank 2*Till Fail

D: Mountain Climbers 2*1 min.

Exercise Sets*Reps

A1: Push Up 3*30s

A2: Clean 3*30s each arm

B1: Front Squat 3*30s each leg

B2: 2-handed swing 3*30s

C1: Figure 8 to hold 3*30s

C2: Press 3*30s each arm

D: Wall sit 2*Till Fail

E: Plank 2*Till Fail

F: Jumping Jacks 2*1 min.

Exercise Sets*Reps

A1: Pistol Clean to Squat to Press 3*5 each side

A2: Sabertooth Crawl (same as running bear) 3*50 yards

B1: Snatch to Front Squat 3*10 each side

B2: Attacking Primate 3*50 yards

C1: Snatch to Overhead Squat to Windmill 3*5 each side

C2: Alligator Push up Crawl (same as spiderman crawl) 3*50 yards


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Exercise Sets*Reps

A1: KB Press 2*5-8 Each arm

A2: 2-Hand KB Press 2*15-20

A3: Push up 2*10-15

B1: Goblet Squat 2*5-8

B2: Jump Squat 2*10

C1: KB Row 2*5-10 each side

C2: Ballistic Row 2*20

D: High Pull 4*30s each side

Exercise Sets*Reps

A1: Front Squat 2*5-8 each side

A2: Jump Squat 2*10

A3: Wall Sit 2*1 min.

B1: Clean (from ground) 2*8-10 each side

B2: Hanging Clean 2*10 each arm

C1: KB single leg deadlift 2*10 each sideC2: Suitcase Deadlift 2*10

D: 2-hand swing 4*1 min.

Exercise Sets*Reps

A1: Burpee 2*30s

A2: Jump Squat 2*30s

A3: 2-handed swing 2*30s

A4: Jump Squat 2*30s

A5: Burpee 2*30s

B1: Goblet Squat 2*30s

B2: Push Up 2*30s

B3: Sumo Deadlift 2*30s

B4: Push Up 2*30sB5: Goblet Squat 2*30s

C1: Split Squat Jump 2*30s

C2: Side Lunge 2*30s

C3: Alt. Lunge 2*30s

C4: Side Lunge 2*30s

C5: Split Squat Jump 2*30s

Exercise Sets*Reps

A1: Clean & Press 2*5-8

A2: Press 2*12-15

B1: Alt. Lunge 2*5-8each leg

B2: Split Squat Jump 2*10

C1: Pull Up 2*8-10C2: Push Up 2*20

D: Snatch 4*30s each arm

Exercise Sets*Reps

A1: Push Up w/ knee touch 5*30s

A2: Alt. 1-Hand High Swing 5*30s

B1: Clap push up 5*30s

B2: Snatch to Catch 5*30s each side

C: L-Sit 5*30-60s


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Exercise Sets*Reps

A1: Pistol grip Press 2*5-8

A2: KB Push press 2*15-20

A3: Clap Push up 2*10-15

B1: Front Squat 2*5-8 each side

B2: Jump Squat 2*10

C1: KB Row 2*8-10

C2: Ballistic KB Row 2*20

D: Swing to High Pull 4*30s each arm

Exercise Sets*Reps

A1: Single-Leg Deadlift 2*8-12 each leg

A2: Swing 2*20 each side

B1: TGU 2*8-12 each side


C1: Front Squat 2*10-15 each side

C2: Deck Squat 2*10-15D: Bridge (with 5s hold at top) 4*10-15

Exercise Sets*Reps

A1: Front Squat 2*10-12 each side

A2: Jump Squat w/ Knee Tuck 2*10

A3: KB Wall Sit 2*1 min.

B1: KB Clean from Ground 2* 10-15 each side

B2: KB Hanging Clean 2*10-15 each side

C1: Single Leg Deadlift 2*10 each leg

C2: KB Sumo Deadlift 2*12-15

D: Swing (right then left) 4*30s each side

Exercise Sets*RepsA1: Clean & Press 2*8-12 each arm

A2: KB Press 2*12-15 each arm

B1: KB Lunge 2*8-10 each side

B2: Split Squat Jump 2*10

C1: Pull Up 2*8-10

C2: KB Push Up 2*20

D: Snatch 4*30s each side

Exercise Sets Reps

A1: Snatch (right then left) 4 15

A2: Clean (right then left) 4 20

A3: Swing Alternating 4 30

A4: Burpee 4 15

A5: Push-ups 4 To failure

B: Plank 2 To failure


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Exercise Sets Reps

A: Pull-ups 3 To failure

B1: Clean and press (right then left) 2 8-12

B2: Front squat (right then left) 2 8-12

C1: Snatch left 6 As many as possible in 20 secs

C2: Jump rope 6 20 secs

C3: Snatch right 6 As many as possible in 20 secs

Exercise Sets Reps

A: Clean and press (right then left) 4 3-5

B1: Front squat (right then left) 2 8-12

B2: Pull-ups 2 8-12

C1: Snatch left 3 As many as possible in 30 secs

C2: 1-handed swing (left) 3 As many as possible in 30 secs

C3: Clean left 3 As many as possible in 30 secs

C4: Plank 3 As many as possible in 30 secs

C5: Snatch right 3 As many as possible in 30 secs

C6: 1-handed swing (right) 3 As many as possible in 30 secs

C7: Clean right 3 As many as possible in 30 secs

Exercise Sets*Reps

A1: Snatch (right then left) 1*Ladder (1-10)

A2: Deck Squat 1*Ladder (1-10)

B1: Swing 3*1 min.

B2: Plank 3*1 min.

B3: Push Up (Clap) 3*1 min.

Exercise Sets*Reps

A1: Snatch 5*12 each arm

A2: Jump Squats (with kettlebell) 5*10

A3: Pull Up 5*8

A4: Clap Push Up 5*10B1: Burpee 3*1 min.

B2: Alternating Pistol Squat 3*1 min.

B3: Jump Rope 3*1 min.

Exercise Sets Reps

A1: Press-up (right then left) 1-2 Ladder 1-10

A2: Deck Squat 1-2 Ladder 1-10

B1: Swing (right then left) 3 As many as possible in 60 secs

B2: Plank 3 To failure

B3: Push-up 3 To failure

Exercise Sets Reps

1-handed swing (right then left) 4 30 secs

Clean and press (right then left) 4 30 secs

Snatches (right then left) 4 30 secs

Figure 8 to hold 4 60 secs

Burpees 4 60 secs

Mountain climbers 4 60 secs

Push-ups 4 60 secs


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Exercise Sets Reps

Snatch (right then left) 2-5 30 secs

Crunches 2-5 To failure

Clean (right then left) 2-5 30 secs

Plank 2-5 To failure

1-handed swing (right then left) 2-5 30 secs

Reverse crunch 2-5 To failure

Front squat (right then left) 2-5 30 secsSide plank reach (right then left) 2-5 To failure

Press-up (right then left) 2-5 30 secs

Exercise Sets Reps

Gladiator press 4-5 10 each arm

Turkish get-up 4-5 5 each arm

Snatch to catch 4-5 10 each arm

Front Squat 4-5 10

Figure 8 to hold 4-5 10 each arm

Exercise Sets Reps

2 handed swings 30 secBurpees 60 sec

NOTE: do 30 sec of swings then 60 sec of burpees and keep alternating for 15 min.

Exercise Sets Reps

Pistol grip press up 4-5 5-8 each arm

Weighted pull-up 4-5 5-8

Alternating clean to catch 4-5 10 reps each arm

Overhead Walking Lunge 4-5 8-10 each leg

Kettle bell crunch 4-5 To failure

Burpee 4-5 20

Exercise Sets Reps

A1: 2 handed swing 2-4 20

A2: Deck squat 2-4 10

A3: Clean (right then left) 2-4 10

A4: Squat (no weight) 2-4 20

A5: Figure 8 to hold 2-4 20

A6: Alternating lunge 2-4 20

A7: Turkish get-up left side 2-4 2

A8: Plank 2-4 1 min.

A9: Turkish get-up right side 2-4 2

A10: Clap Push-up 2-4 10

A11: Snatch left side 2-4 10

A12: Side plank 2-4 40s each side

A13: Snatch right side 2-4 10

A14: Burpee 2-4 10

Exercise Sets*Reps

A1: 1-arm swing 3-5*1 min. each arm

A2: Alt. 1-arm swing 3-5*1 min.

A3: Dive Bomber Push Up 3-5*1 min.

A4: Sit Up 3-5*1 min.


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Exercise Sets*Reps

A1: Clean, Press, & Squat 6-8*8-12 each side

A2: Mountain Climbers 6-8*30s

Exercise Sets*Reps

A1: Planked Clean & Side Press 6-8*6-10 each side

A2: Star Jumps 6-8*20

Exercise Sets*Reps

A1: Snatch 6*8-12 each side

A2: Pistol Squat (w/ KB) 6*5-8 each side

Exercise Sets*Reps

A1: Alt. Pistol grip clean and press 3-5*6-10 each arm

A2: Pistol grip snatch 3-5*10-15 each arm

A3: Figure 8 to hold 3-5*10-15 each direction

A4: Windmill 3-5*6-10 each side

A5: Clean to lunge 3-5*10-12 each arm

B1: Med. Ball slam to Burpee 10*20s

B2: Jump rope 10*20s

Exercise Sets*Reps

Sots Press 3*45s each side

Figure 8 to hold 3*45s each direction

KB Rows 3*45s each side

Overhead KB Lunge (left) 3*45s

Overhead KB Lunge (right) 3*45s

KB Push ups 3*45s

Alt. Pistol grip swing 3*45s

Seated Russian Twists 3*45s

Goblet Squat 3*45s

Alt. Side Lunge 3*45s

Exercise Sets*Reps2 Arm Swing to Catch to Squat 3*45s

KB Clean and Press (left) 3*45s

2 Arm Swing to Catch to Squat 3*45s

KB Clean and Press (right) 3*45s

One arm swings (left) 3*45s

TGU (left) 3*45s

One arm swings (right) 3*45s

TGU (right) 3*45s

Windmill 3*45s each side

Exercise Sets*Reps

KB Push Press 3-5*1 min. ES

Burpees 3-5*1 min.

1 arm swing 3-5*1 min. ES

Mtn. Climbers 3-5*1 min.

Goblet Squat 3-5*1 min.


10/14

Exercise Sets*Reps

A1) TGU 5*3-5 ES

A2) Windmill 5*3-5 ES

B1) Around the World Pull Up 5*6

B2) KB Squat 5*6

C1) Ring Dips 5*6

C2) Renegade Rows 5*5 ES

Exercise Sets*Reps

A1) KB Squat Clean & Press 3-4*3-5

A2) Weighted Pull Up 3-4*4-6

B1) KB Single Leg Deadlift 2-3*3-5 ES

B2) KB Windmill 2-3*4-6 ES

B3) Standing Wheel Roll Out 2-3*3-5

Exercise Sets*Reps

A1: Alt. Floor Press 3*8-10

A2: Front Squat 3*8-10

B1: Renegade Row 3*8-10

B2: Swing 3*8-10

C: Windmill 3*8-10 each side

Exercise Sets*Reps

A1: Snatch 5*6-10


A3: Swing (alternating) 5*12-20

A4: Figure 8 to hold 5*10 each way

B: TGU 3*5 each side

C: Burpee 3*20

Exercise Sets*Reps

A1: Clean & Press 3*5

A2: Clap Push up 3*submax

B1: Clean & Squat 3*5B2: Renegade row 3*6-8

C1: TGU 3*5

C2: Snatch 3*10

D1: Windmill 3*6-8 each side

D2: Squat Halo 3* 10-12

Exercise Sets*Reps

A1: Front Squat 3*6-8

A2: Lunge 3*5-10 Each leg

B1: Pistol Squat 3*3-5 each leg

B2: Jump Squat 3*10

C1: Squat Halo 3*8-10

C2: Swing 3*20

D1: Suitcase Deadlift 3*5-8

D2: Split Jump Squat 3*20

Exercise Sets*Reps

A: Anyhow Squat 5*3-5 each side

B: Floor Press 5*6-8

C: Front Squat (pistol grip) 5*6-8

D: Press (pistol grip) 5*5

E: Sots Press 5*5


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Exercise Sets*Reps

A: Front Squat 4*3-5

B1: Pull ups 2*8-12

B2: Clean & Press 2*8-12

C1: Alt. Swing 3*30s

C2: Med ball Slam 3*30s

C3: Burpee 3*30s

C4: Figure 8 to hold 3*30s

Exercise Sets*Reps

A1: Sots Press 5*8 each arm

A2: Weighted Pull up 5*4-6

A3: Single leg Deadlift 5*8 each side

A4: Floor Press (Alternating) 5*8 each side

A5: Front Squat 5*8

A6: Hanging knee raise 5*8

B1: Deck Squat to Sprawl 4*30s

B2: Jump Rope 4*30s

B3: Ring Push up (if no rings than just do normal push up) 4*30s

B4: Alt. Swing 4*30sB5: Hand Walkout 4*30s

Exercise Sets*Reps

A1: Snatch 5*8

A2: Jump Squat (w/ KB) 5*8

A3: Guerrilla Cleans 5*8 each side

A4: Pull Up 5*8

A5: Clap Push up 5*8

B1: Burpee 3*60s

B2: Alt. Pistols 3*60s

B3: Jump Rope 3*60s

Exercise Sets*RepsA: Ring Row (weighted) 3*5

B: Clean & Press 3*8

C: TGU 3*5 (double if possible, if not than 5 each side)

D: Swing 2*15

E: Walking Overhead Lunge 2*10 each arm

F1: Ring Fly 3*1 min.

F2: Renegade Row 3*1 min.

F3: Windmill 3*1 min. each side

F4: Sprawl 3*1 min.

Exercise Sets*Reps

A: Double KB Pull Over to TGU 3*5

B: Double Alt. Side Lunge w/ Press 3*30-60s

C: Guerrilla Cleans 3*30-60s

D: Pistol grip Snatch to Windmill 3*10 each side

E: Double Swing to Renegade Row 3*60-90s


12/14

Exercise Sets*Reps

A: Snatch 10*3

B: Clean, Squat, & Press 10*30s

C: Alt. Horse Stance Hang Snatch 5*5 each side

D: Burpee to Clean 5*1 min.

E: Alt. TGU 1*4 min.

Exercise Sets*RepsA: Pull up to Burpee 4*15-20

B: Clean & Press 4*5-10

C: Dive Bomber Push Up 4*10-15

D: Swing 4*10-15

E: Alt. Lunge 4*10 each leg

Exercise Sets*Reps

A1: Double Outside Swings 4*10

A2: Double High Pulls 4*10

B1: Guerrilla Cleans 4*10 each side

B2: Deck Squat to Press 4*10

C: Figure 8s 4810 each direction

Exercise Sets*Reps

A: 1 Arm Barbell Snatch 3*10 each side

B: 1 Arm Barbell Snatch to Windmill 3*5-10 each side

C: 1 Arm Barbell Snatch to Windmill Anyhow 3*5-10 each side

D: 1 Arm Barbell Snatch to Bent Press to Anyhow 3*5-10 each side

Exercise Sets*Reps

A: Dragon Flag 3*Fail

B: Pistol Grip Pistol 3*5-10 each side

C: Double inverted (handle down) KB push up 3*15-20

D: KB press 3*10

E: Pistol squat 3*10 each side

F: Hanging knee raise 8*10

Exercise Sets*Reps

A1: Single leg Deadlift 2*5-8

A2: Swing 2*20



C1: Front Squat 2*10 each side

C2: Deck Squat 2*10

D: Burpee 4*30s

Exercise Sets*Reps


A2: Seesaw Press 2*15-20

B1: Double Racked KB Lunge 2*5-8 each side

B2: Split Jump Squat 2*10

C1: Pull Up 2*8-10

C2: Clap Push Up 2*10-15

D: Strongman Swing 4*30s


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Exercise Sets*Reps

A1: Suitcase Deadlift 2*5-8

A2: Alt. KB Swing 2*20



C1: Front Squat 2*10

C2: KB Deck Squat to Jump 2*10

D: KB Clean, Squat, Press 4*30s

Exercise Sets*Reps

A1: 1 Arm KB Swings 10, 15, 20, 15, 10

A2: Renegade Rows 10, 15, 20, 15, 10

B1: KB Overhead Walk 100m

B2: KB Racked Walk 100m

B3: KB Farmers Walk 100m

Exercise Sets*Reps

A1: Double KB Press 2*5-8

A2: Double Clean & Press 2*10-15

A3: Clap Push Up 2*10-15

B1: Front Squat 2*5-8B2: Jump Squat (w/ KB) 2*10

C1: Renegade Row 2*8-10 each side

C2: Double KB Outside Swing 2*20

D: Double KB High Pull 4*30s

Exercise Sets*Reps

A1: Snatch to Press 10*5

A2: Weighted Chin Up 10*5

B1: Pistol Grip Snatch 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B2: Tiger Bend Push Ups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

C1: Plank 60/45/30/15 s

C2: Wheel Rollout 20/15/10/5

Exercise Sets*Reps

A: KB Clean & Press 5-10*5

B: 40 yd Sprint 5-10*1

Use for conditioning or as a finisher

Exercise Sets*Reps

3 Rounds

KB Clean & Press 5

KB Swing 10

Broad Jump OR Squat Jump 5

21-15-9 reps of

KB Swing

Burpee

3 Rounds

400m run


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Exercsie Sets*Reps

Run 400m 1*1

KB Pistol 1*2 each leg

KB Clean & Press 1*2

KB Swing 1*6

Run 300m 1*1


KB Clean & Press 1*4KB Swing 1*10

Run 200m 1*1



KB Swing 1*14

Run 100m 1*1



KB Swing 1*18

KB Rack Walk 1*50m

KB Farmer Walk 1*50m

Burpee 1*30

KB Rack Walk 1*35mKB Farmer Walk 1*35m

Burpee 1*15

Exercise Sets*Reps

Push Up 4*25

Double KB Snatch 4*10

Double KB Front Squat 4*10

Double KB Push Press 4*10

Exercise Sets*Reps

One arm Swing 5*5 each arm

One arm Snatch 5*5 each arm

One arm Clean 5*5 each armOne arm Press 5*5 each arm

One arm Front Squat 5*5 each arm

TGU 5*1 each arm

Exercise Sets*Reps

A1: Barbell Squat (or Double KB Squat) 5*10

A2: Jump Rope 5*1 min.

C: KB Pull Thru Combo 10*3 ES

D: 1 arm KB Snatch 5 min. (Do snatches for 5 min. switch arms when needed)

Exercise Sets*Reps

A1: Double outside leg snatch 4*6-8

A2: Push up on KBs 4*20

A3: Renegade Row 4*10-12 ES

A4: Seesaw Press 4*10-12 ES

AMRAP in 2 min.do for 3 total rounds/cycles

Double outside leg swing 3

Double outside leg clean 3

Double Front squat 5

Kettlebell Workout Sheet

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