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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

3 Each Way
Hamstring Strech Flow

Ankle CARs (Controlled articular rotations) 5 Each Way Each Foot

Hip Circles 5 Each Side

Rollback V Sit Through 5 Reps

Groiners 5 Each Side

Kneeling T-Spine Rotations 5 Each Side

Wrist Circles 5 Each Way Each Wrist

Mountain Climbers (Fast) 5 Each Side

Hindu Pushups 5 Reps

Controlled Sit Outs 5 Each Side

Squat Jumps 5 Reps

Jumps Lunges 5 Each Side

Burpees 5 Reps
 W1 D1
Lower Body
Strength, Core Stability,
Oxygen Utilization

Sets Reps Rest Tempo HR%

a Single Arm 5 5 None 0.1.X.1

Kettlebell Deadlift Each Side

Single Leg 5 60-90

b 5 3.1.1.1
Glute Brudge Each Leg Seconds

Goblet Squat
a 4 6 None 2.1.X.1
Heels Elevated

Banded 10 Yards
b 4 60 Seconds Steady Steps
Monster Walks Each Way

Kettlebell Front
10
a Rack Walking 3 Each Leg
None Steady Steps
Lunges with Coil

10
b Kettlebell Hip Shifts 3 None Steady
Each Side

Kettlebell Pull 10 60
c 3 Steady
Through Bear Sit Each Leg Seconds

Conditioning:
Alactic Power
(Utilization training)

10 After 10
Kettlebell Minutes Are
10 Every Minute Explosive
Swings Complete
W1 D3
Dynamic
Warm-Up

10 Reps
Banded Pull Aparts

Banded Pull Aparts (Palms Facing Up) 10 Reps

Banded Disloactes 10 Reps

Hindu Push Ups 10 Reps

Sit Outs 5 Each Side

Shoulder Swings 10 Each Direction

Arm Swings 10 Reps

 W1 D3
Upper Body
Shoulder and Trunk Stability,
Oxygen Utilization

Sets Reps Rest Tempo HR%

Kettlebell Single Arm 5 2.1.X.1

a 5 None
Strict Shoulder Press Each Side

Kettlebell 5
b 5 Each 60-90 Steady
Halos Seconds
Direction

Kettlebell 2
a Arm Gorilla 4 6 None 1.2.X.1
Rows

b Prone Y’W’T 4 10 60 Seconds Steady

Kettlebell 10
a 3 None Steady
Windmill Each Side

Kettlebell 20 Yards
b 3 None Steady
Suitcase Carry Each Arm

Half Kneeling 10 60
c 3 Steady
KB Chop & Lift Each Side Seconds

Conditioning:
Alactic Power
(Utilization training)

10 After 10
2 Kettlebell Minutes Are
10 Every Minute Explosive
Swing Row Complete
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 HR%

Kettlebell 5
Steady
a 10 Each Side None
Rotation Swing

b Sit Outs 10 5 45 Steady

Each Side Seconds

Kettlebell Split
a Stance Swing 5 5 None Steady
Through Each Side

Mountain 10 45
b 5 Rapid Fire
Climbers Each Side Seconds

Kettlebell Half 5
a 3 None Steady
Turkish Get Up Each Side

5
b Spiderman Pushups 3 None Steady
Each Side

Glute Bridge 5 45
c 3 Static
Breaths Seconds
with Breathwork

Conditioning:
Lactic Capacity
(Utilization/Delivery)

Kettlebell 1 5 30 Seconds
6 After Each Explosive
Arm Snatch Each Arm
Set
TRAINING PROGRAM

WEEK

02
COMBAT
KETTLEBELL
PHASE 1
W2 D1
Dynamic
Warm-Up

Knee Pull to Lunge to T-Spine to

3 Each Way
Hamstring Strech Flow

Ankle CARs (Controlled articular rotations) 5 Each Way Each Foot

Hip Circles 5 Each Side

Rollback V Sit Through 5 Reps

Groiners 5 Each Side

Kneeling T-Spine Rotations 5 Each Side

Wrist Circles 5 Each Way Each Wrist

Mountain Climbers (Fast) 5 Each Side

Hindu Pushups 5 Reps

Controlled Sit Outs 5 Each Side

Squat Jumps 5 Reps

Jumps Lunges 5 Each Side

Burpees 5 Reps
 W2 D1
Lower Body
Strength, Core Stability,
Oxygen Utilization

Sets Reps Rest Tempo HR%

Single Arm
5
a Kettlebell Deadlift 6 None 0.1.X.1
*Increase load from last week Each Side

Single Leg 8 50
b 6 3.1.1.1
Glute Brudge Each Leg Seconds

Goblet Squat Heels

a Elevated 5 6 None 2.1.X.1
*Increase load from last week

Banded 10 Yards 50
b 5 Steady Steps
Monster Walks Each Way Seconds

Kettlebell Front Rack

Walking Lunges 10
a 4 None Steady Steps
Each Leg
with Coil
*Increase load from last week

12
b Kettlebell Hip Shifts 4 None Steady
Each Side

Kettlebell Pull 10 40
c 4 Steady
Through Bear Sit Each Side Seconds

Conditioning:
Alactic Power
(Utilization training)

12 After 10
Kettlebell Minutes Are
10 Every Minute Explosive
Swings Complete
W2 D3
Dynamic
Warm-Up

10 Reps
Banded Pull Aparts

Banded Pull Aparts (Palms Facing Up) 10 Reps

Banded Disloactes 10 Reps

Hindu Push Ups 10 Reps

Sit Outs 5 Each Side

Shoulder Swings 10 Each Direction

Arm Swings 10 Reps

 W2 D3
Upper Body
Shoulder and Trunk Stability,
Oxygen Utilization

Sets Reps Rest Tempo HR%

Kettlebell Single Arm 6 2.1.X.1

a 5 None
Strict Shoulder Press Each Side
*Increase load from last week

Kettlebell 50
b 6 Steady
Halos 5
Each Side Seconds

Kettlebell 2
a Arm Gorilla Rows 4 8 None 1.2.X.1
*Increase load from last week

Prone Y’W’T 12 50
b 4 Steady
Seconds

Kettlebell 10
a 4 None Steady
Windmill Each Side

Kettlebell 25 Yards
b 4 None Steady
Suitcase Carry Each Arm

Half Kneeling 12 50
c 4 Steady
KB Chop & Lift Each Side Seconds

Conditioning:
Alactic Power
(Utilization training)

10 After 12
2 Kettlebell Minutes Are
12 Every Minute Explosive
Swing Row Complete
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

Sets Reps Rest Tempo HR%

Kettlebell 5 Steady
a 12 None
Rotation Swing Each Side
*increase load from last week

b Sit Outs 5 40
12 Steady
Each Side Seconds

Kettlebell Split Stance 6

a Swing Through 5 None Steady
Each Side
*increase load from last week

Mountain 12 50
b 5 Rapid Fire
Climbers Each Side Seconds

Kettlebell Half 10
a 4 None Steady
Turkish Get Up Each Side

6
b Spiderman Pushups 4 None Steady
Each Side

Glute Bridge 6 50
c 4 Static
Breaths Seconds
with Breathwork

Conditioning:
Lactic Capacity
(Utilization/Delivery)

Kettlebell 1 6 30 Seconds
10 After Each Explosive
Arm Snatch Each Arm
Set
TRAINING PROGRAM

WEEK

03
COMBAT
KETTLEBELL
PHASE 1
W3 D1
Dynamic
Warm-Up

Knee Pull to Lunge to T-Spine to

3 Each Way
Hamstring Strech Flow

Ankle CARs (Controlled articular rotations) 5 Each Way Each Foot

Hip Circles 5 Each Side

Rollback V Sit Through 5 Reps

Groiners 5 Each Side

Kneeling T-Spine Rotations 5 Each Side

Wrist Circles 5 Each Way Each Wrist

Mountain Climbers (Fast) 5 Each Side

Hindu Pushups 5 Reps

Controlled Sit Outs 5 Each Side

Squat Jumps 5 Reps

Jumps Lunges 5 Each Side

Burpees 5 Reps
 W3 D1
Lower Body
Strength, Core Stability,
Oxygen Utilization

Sets Reps Rest Tempo HR%

Single Arm 4
a Deadlifts 6 None 0.1.X.1
Each Arm
*increase load from last week

Single Leg 5 45
b 6 3.1.1.1
Glute Brudge Each Leg Seconds

Goblet Squat
a 5 6 None 2.1.X.1
Heels Elevated

Banded 10 Yards 45
b 5 Steady Steps
Monster Walks Each Way Seconds

Kettlebell Front
8
a Rack Walking 4 Each Leg
None Steady Steps
Lunges with Coil

12
b Kettlebell Hip Shifts 4 None Steady
Each Side

Kettlebell Pull 12 60
c 4 Steady
Through Bear Sit Each Leg Seconds

Conditioning:
Alactic Power
(Utilization training)

10 After 14
Kettlebell Minutes Are
14 Every Minute Explosive
Swings Complete
W3 D3
Dynamic
Warm-Up

10 Reps
Banded Pull Aparts

Banded Pull Aparts (Palms Facing Up) 10 Reps

Banded Disloactes 10 Reps

Hindu Push Ups 10 Reps

Sit Outs 5 Each Side

Shoulder Swings 10 Each Direction

Arm Swings 10 Reps

 W3 D3
Upper Body
Shoulder and Trunk Stability,
Oxygen Utilization

Sets Reps Rest Tempo HR%

Kettlebell Single Arm 4

a 6 None 2.1.X.1
Strict Shoulder Press Each
*increase load from last week
Arm

5
Kettlebell 45
b 6 Each Steady
Halos Side Seconds

Kettlebell 2
a Arm Gorilla 4 6 None 1.2.X.1
Rows

b Prone Y’W’T 4 12 45 Seconds Steady

Kettlebell 8
a 4 None Steady
Windmill Each Side

Kettlebell 25 Yards
b 4 None Steady
Suitcase Carry Each Arm

Half Kneeling 12 Each 45

c 4 Steady
KB Chop & Lift Side Seconds

Conditioning:
Alactic Power
(Utilization training)

10 After 14
2 Kettlebell Minutes Are
14 Every Minute Explosive
Swing Row Complete
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

Sets Reps Rest Tempo HR%

6
Kettlebell Steady
a 8 Each None
Rotation Swing Side
*increase load from last week

8
b Sit Outs 8 Each 45 Steady
Side Seconds

Kettlebell Split 6
a Stance Swing 4 Each None Steady
Through Side
*increase load from last week

Mountain 12
4 45 Rapid Fire
b Each
Climbers Seconds
Side

Kettlebell Half 8
a 4 None Steady
Turkish Get Up Each Side

6
b Spiderman Pushups 4 None Steady
Each Side

Glute Bridge 7 45
c 4 Static
Breaths Seconds
with Breathwork

Conditioning:
Lactic Capacity
(Utilization/Delivery)

Kettlebell 1 5 30 Seconds
10 Each Arm After Each Explosive
Arm Snatch
Set
 TRAINING PROGRAM

WEEK

04
COMBAT KETTLEBELL
BEGIN PHASE 2
W4 D1
Dynamic
Warm-Up

5 Each Side
Hip Circles

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 HR%

2 Arm Kettlebell 6
a 5 None 0.1.X.1
Sumo Deadlift Each Arm

Banded 6 30
b 5 Steady
Clamshell Each Leg Seconds

Kettlebell Double
a Front Rack Front 5 8 None 2.1.X.1
Squat

Banded 10 Yards 30
b 5 Seconds Steady Steps
Monster Walks Each Way

Kettlebell Front
5
a Rack Cossack 4 None Steady Steps
Each Leg
Squat

10
b Kettlebell Split 4 None Steady
Each Side
Stance RDL

Kettlebell Pull 10 30
c 4 Steady
Through Bear Sit Each Side Seconds

Conditioning:
Alactic Power
(Utilization training)

5 Each Side After 10

Kettlebell Rotational Minutes Are
10 Every Minute Explosive
Swings Complete
W4 D3
Dynamic
Warm-Up

10 Reps
YWTs

Prone Swimmers 10 Reps

T-Spine Opener 5 Each Side

Lat Stretch Hold for 10 Seconds 2 Times

Hindu Pushups 5 Reps

 W4 D3
Upper Body
Strength, Shoulder and Trunk
Stability, Oxygen Utilization

Sets Reps Rest Tempo HR%

Kettlebell Single 5
6
None 2.1.X.1
a Arm Floor Press Each Side

Kettlebell 30
b 6 Steady
Halos 5
Each Side Seconds

Kettlebell Single 8 1.2.X.1

a 4 None
Arm Gorilla Rows Each Side

Prone Y’W’T 12 30
b 4 Steady
Seconds

Kettlebell Single 10
None
a 4 Each Side Steady
Arm Z-Press

Kettlebell Suitcase 20 Yards

b Carry/Waiters Carry 4 None Steady
Each Arm
Combo 90° Arm

Split Stance 12 50
c Rotational Iso 4 Steady
Each Side Seconds
Press Out

Conditioning:
Alactic Power
(Utilization training)

After 10
2 Kettlebell 5 Each Side
10 Minutes Are Explosive
Swing Row Every Minute
Complete
W4 D5
Dynamic
Warm-Up

5 Each Side
Hamstring Ballistic Stretch

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 HR%

Kettlebell 10 6 None Steady

a
2 Arm Snatch

b Hindu Pushups 10 6 30 Steady

Seconds

Kettlebell Split 5 6
None Steady
a
Stance Clean Each Side

Mountain 12 30
b 5 Rapid Fire
Climbers Each Side Seconds

90/90 Shin Box 10

a 4 None Steady
Get Up Windmill Each Side

b Hip Thrusters 4 10 None Steady

90/90 10 30
c Copenhagen's 4 Static
Each Side Seconds
Iso

Conditioning:
Lactic Capacity
(Utilization/Delivery)

Kettlebell 5 30 Seconds
Rotation Clean 8 Each Arm After Each Explosive
Set
 TRAINING PROGRAM

WEEK

05
COMBAT KETTLEBELL
W5 D1
Dynamic
Warm-Up

5 Each Side
Hip Circles

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 HR%

2 Arm Kettlebell 5
6 None 0.1.X.1
a Sumo Deadlift Each Arm
*increase load from last week

Banded 5 60
b 6 Steady
Clamshell Each Leg Seconds

Kettlebell Double
a Front Rack Front 5 8 None 2.1.X.1
Squat
*increase load from last week

Banded 15 Yards 60
b 5 Seconds Steady Steps
Monster Walks Each Way

Kettlebell Front Rack 10

a Cossack Squat 4 Each Leg
None Steady Steps
*increase weight by 5% from last
week

12
b Kettlebell Split 4 None Steady
Each Side
Stance RDL

Kettlebell Pull 12 60
c 4 Steady
Through Bear Sit Each Side Seconds

Conditioning:
Alactic Power
(Utilization training)

5 Each Side After 12

Kettlebell Rotational Minutes Are
12 Every Minute Explosive
Swings Complete
W5 D3
Dynamic
Warm-Up

10 Reps
YWTs

Prone Swimmers 10 Reps

T-Spine Opener 5 Each Side

Lat Stretch Hold for 10 Seconds 2 Times

Hindu Pushups 5 Reps

 W5 D3
Upper Body
Strength, Shoulder and Trunk
Stability, Oxygen Utilization

Sets Reps Rest Tempo HR%

Kettlebell Single 5
6 None 2.1.X.1
a Arm Floor Press Each Side
*increase load from last week

Kettlebell 60
b 5 Steady
Halos 6 Seconds
Each Side

Kettlebell Single Arm 8

a Gorilla Rows 4 None 1.2.X.1
Each Side
*increase load from last week

Prone Y’W’T 12 60
b 4 Steady
Seconds

Kettlebell Single 8
a 4 None Steady
Arm Z-Press Each Side

Kettlebell Suitcase 25 Yards

b Carry/Waiters Carry 4 None Steady
Each Arm
Combo 90° Arm

Split Stance 6 60
c Rotational Iso 4 Steady
Each Side Seconds
Press Out

Conditioning:
Alactic Power
(Utilization training)

After 12
2 Kettlebell 5 Each Side
12 Minutes Are Explosive
Swing Row Every Minute
Complete
W5 D5
Dynamic
Warm-Up

5 Each Side
Hamstring Ballistic Stretch

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 HR%

Kettlebell Snatch 12 5 None Steady

a
*increase load from last week Each Side

b Hindu Pushups 12 5 60
Steady
Seconds

Kettlebell Split 5 6
None Steady
a
Stance Clean Each Side
*increase load from last week

Mountain 12 60
b 5 Rapid Fire
Climbers Each Side Seconds

90/90 Shin Box 8

a 4 None Steady
Get Up Windmill Each Side

b Hip Thrusters 4 12 None Steady

90/90 10 60
c Copenhagen's 4 Static
Each Side Seconds
Iso

Conditioning:
Lactic Capacity
(Utilization/Delivery)

Kettlebell 5 30 Seconds
Rotation Clean 8 Each Arm After Each Explosive
Set
 TRAINING PROGRAM

WEEK

06
COMBAT KETTLEBELL
W6 D1
Dynamic
Warm-Up

5 Each Side
Hip Circles

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 HR%

2 Arm Kettlebell 4
6 None 0.1.X.1
a Sumo Deadlift Each Arm
*increase load from last week

Banded 8 50
b 6 Steady
Clamshell Each Leg Seconds

Kettlebell Double
a Front Rack Front 4 8 None 2.1.X.1
Squat
*increase load from last week

Banded 15 Yards 50
b 4 Steady Steps
Monster Walks Each Way Seconds

Kettlebell Front Rack 10

a Cossack Squat 4 Each Leg
None Steady Steps
*increase weight by 5% from last
week

12 Steady
b Kettlebell Split 4 None
Stance RDL Each Side

Kettlebell Pull 12 50
c 4 Steady
Through Bear Sit Each Side Seconds

Conditioning:
Alactic Power
(Utilization training)

5 Each Side After 14

Kettlebell Rotational Minutes Are
14 Every Minute Explosive
Swings Complete
W6 D3
Dynamic
Warm-Up

10 Reps
YWTs

Prone Swimmers 10 Reps

T-Spine Opener 5 Each Side

Lat Stretch Hold for 10 Seconds 2 Times

Hindu Pushups 5 Reps

 W6 D3
Upper Body
Strength, Shoulder and Trunk
Stability, Oxygen Utilization

Sets Reps Rest Tempo HR%

Kettlebell Single 4
6 None 2.1.X.1
a Arm Floor Press Each Side
*increase load from last week

Kettlebell 4 50
b 6 Steady
Halos Each Side Seconds

Kettlebell Single Arm 8

a Gorilla Rows 4 None 1.2.X.1
Each Side
*increase load from last week

Prone Y’W’T 12 50
b 4 Steady
Seconds

Kettlebell Single 10
a 4 None Steady
Arm Z-Press Each Side

Kettlebell Suitcase 25 Yards

b Carry/Waiters Carry 4 None Steady
Each Arm
Combo 90° Arm

Split Stance 8 50
c Rotational Iso 4 Steady
Each Side Seconds
Press Out

Conditioning:
Alactic Power
(Utilization training)

After 14
2 Kettlebell 5 Each Side
14 Minutes Are Explosive
Swing Row Every Minute
Complete
W6 D5
Dynamic
Warm-Up

5 Each Side
Hamstring Ballistic Stretch

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

Sets Reps Rest Tempo HR%

a Kettlebell 12 5 None Steady

2 Arm Snatch
*increase load from last week

Hindu Pushups 12 5 50
b Steady
Seconds

Kettlebell Split 6 5
a None Steady
Stance Clean Each Side
*increase load from last week

Mountain 12 50
b 5 Rapid Fire
Climbers Each Side Seconds

90/90 Shin Box 8

a 4 None Steady
Get Up Windmill Each Side

b Hip Thrusters 4 12 None Steady

90/90 12 50
c Copenhagen's 4 Static
Each Side Seconds
Iso

Conditioning:
Lactic Capacity
(Utilization/Delivery)

Kettlebell 5 30 Seconds
Rotation Clean 10 After Each Explosive
Each Arm
Set
 TRAINING PROGRAM

WEEK

07
COMBAT KETTLEBELL
W7 D1
Dynamic
Warm-Up

5 Each Side
Hip Circles

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 HR%

2 Arm Kettlebell 5
5 None 0.1.X.1
a Sumo Deadlift Each Arm
*increase load from last week

Banded 5 6 45
b Steady
Clamshell Each Leg Seconds

Kettlebell Double
a Front Rack Front 3 8 None 2.1.X.1
Squat
*increase load from last week

Banded 12 Yards 45
b 3 Steady Steps
Monster Walks Each Way Seconds

Kettlebell Front Rack 8

a Cossack Squat 4 Each Leg
None Steady Steps
*increase weight by 5% from last
week

10
b Kettlebell Split 4 None Steady
Each Side
Stance RDL

Kettlebell Pull 10 45
c 4 Steady
Through Bear Sit Each Side Seconds

Conditioning:
Alactic Power
(Utilization training)

5 Each Side After 16

Kettlebell Rotational Minutes Are
16 Every Minute Explosive
Swings Complete
W7 D3
Dynamic
Warm-Up

10 Reps
YWTs

Prone Swimmers 10 Reps

T-Spine Opener 5 Each Side

Lat Stretch Hold for 10 Seconds 2 Times

Hindu Pushups 5 Reps

 W7 D3
Upper Body
Strength, Shoulder and Trunk
Stability, Oxygen Utilization

Sets Reps Rest Tempo HR%

Kettlebell Single 5
5 None 2.1.X.1
a Arm Floor Press Each Side
*increase load from last week

Kettlebell 6 45
b 5 Steady
Halos Each Side Seconds

Kettlebell Single Arm 8

a Gorilla Rows 3 None 1.2.X.1
Each Side
*increase load from last week

Prone Y’W’T 12 45
b 3 Steady
Seconds

Kettlebell Single 8
a 4 None Steady
Arm Z-Press Each Side

Kettlebell Suitcase 20 Yards

b Carry/Waiters Carry 4 None Steady
Each Arm
Combo 90° Arm

Split Stance 6 45
c Rotational Iso 4 Steady
Each Side Seconds
Press Out

Conditioning:
Alactic Power
(Utilization training)

After 16
2 Kettlebell 5 Each Side
16 Minutes Are Explosive
Swing Row Every Minute
Complete
W7 D5
Dynamic
Warm-Up

5 Each Side
Hamstring Ballistic Stretch

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 HR%

Kettlebell Snatch 10 5 None Steady

a
*increase load from last week Each Side

Hindu Pushups 10 8 45
b Steady
Seconds

Kettlebell Split 4 6
None Steady
a
Stance Clean Each Side
*increase load from last week

Mountain 4
12 45
b Rapid Fire
Climbers Each Side Seconds

90/90 Shin Box 8

a 4 None Steady
Get Up Windmill Each Side

b Hip Thrusters 4 10 None Steady

90/90 10 30
c Copenhagen's 4 Static
Each Side Seconds
Iso

Conditioning:
Lactic Capacity
(Utilization/Delivery)

Kettlebell 5 30 Seconds
Rotation Clean 12 After Each Explosive
Each Arm
Set
 TRAINING PROGRAM

WEEK

08
COMBAT KETTLEBELL
W8 D1
Dynamic
Warm-Up

5 Each Side
Hip Circles

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 HR%

2 Arm Kettlebell 4
6 None 0.1.X.1
a Sumo Deadlift Each Arm
*increase load from last week

Banded 5 30
b 6 Steady
Clamshell Each Leg Seconds

Kettlebell Double
a Front Rack Front 4 5 None 2.1.X.1
Squat
*increase load from last week

Banded 10 Yards 60
b 4 Steady Steps
Monster Walks Each Way Seconds

Kettlebell Front Rack 8 60

a Cossack Squat 4 Each Leg Seconds Steady Steps
*increase weight by 5% from last
week

10
b Kettlebell Split 4 None Steady
Each Side
Stance RDL

Kettlebell Pull 10 30
c 4 Steady
Through Bear Sit Each Side Seconds

Conditioning:
Alactic Power
(Utilization training)

6 Each Side After 12

Kettlebell Rotational Minutes Are
12 Every Minute Explosive
Swings Complete
W8 D3
Dynamic
Warm-Up

10 Reps
YWTs

Prone Swimmers 10 Reps

T-Spine Opener 5 Each Side

Lat Stretch Hold for 10 Seconds 2 Times

Hindu Pushups 5 Reps

 W8 D3
Upper Body
Strength, Shoulder and Trunk
Stability, Oxygen Utilization

Sets Reps Rest Tempo HR%

Kettlebell Single 4
6 None 2.1.X.1
a Arm Floor Press Each Side
*increase load from last week

Kettlebell 30
b 5 Steady
Halos 6 Seconds
Each Side

Kettlebell Single Arm 6

a Gorilla Rows 4 None 1.2.X.1
Each Side
*increase load from last week

Prone Y’W’T 12 30
b 4 Steady
Seconds

Kettlebell Single 8
a 4 None Steady
Arm Z-Press Each Side

Kettlebell Suitcase 25 Yards

b Carry/Waiters Carry 4 None Steady
Each Arm
Combo 90° Arm

Split Stance 8 45
c Rotational Iso 4 Steady
Each Side Seconds
Press Out

Conditioning:
Alactic Power
(Utilization training)

After 12
2 Kettlebell 5 Each Side
12 Minutes Are Explosive
Swing Row Every Minute
Complete
*increase load from last week
W8 D5
Dynamic
Warm-Up

5 Each Side
Hamstring Ballistic Stretch

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 HR%

Kettlebell Snatch 10 5 None Steady

a
*increase load from last week Each Side

Hindu Pushups 10 8 45
b Steady
Seconds

Kettlebell Split 4 6
None Steady
a
Stance Clean Each Side
*increase load from last week

Mountain 4
12 45
b Rapid Fire
Climbers Each Side Seconds

90/90 Shin Box 8

a 4 None Steady
Get Up Windmill Each Side

b Hip Thrusters 4 10 None Steady

90/90 10 45
c Copenhagen's 4 Static
Each Side Seconds
Iso

Conditioning:
Lactic Capacity
(Utilization/Delivery)

Kettlebell 5 30 Seconds
Rotation Clean 12 After Each Explosive
Each Arm
Set