For Time:

• 50 Kettlebell Swings
• 40 Goblet Squats
• 30 Kettlebell Lunges (each leg)
• 20 Kettlebell Push Press
• 10 Turkish Get-ups (each arm)

Kettlebell Weight: 24/16 kg
Time Cap: 20 Minutes

Note: Focus on maintaining proper form throughout the workout, especially during the Turkish Get-ups to prevent injury.

For Time:

• 50 Kettlebell Swings
• 40 Goblet Squats
• 30 Russian Twists (each side)
• 20 Single-arm Kettlebell Snatches (10 each arm)
• 10 Turkish Get-ups (5 each side)

Kettlebell Weight: Men: 24kg, Women: 16kg
Time Cap: 20 Minutes

Note: Focus on form and technique throughout the workout to prevent injury.

EMOM for 20 minutes:

• Odd Minutes: 10 Kettlebell Swings
• Even Minutes: 5 Kettlebell Goblet Squats

Kettlebell Weight: Men 24kg / Women 16kg

Instructions: Perform the designated number of reps of each movement at the start of each minute. Rest for the remainder of the minute before starting the next set. Keep a steady pace throughout the workout and focus on maintaining proper form for both movements.

AMRAP in 15 minutes:

• 10 Handstand Push-ups
• 15 Toes-to-Bar
• 20 Kettlebell Swings

Kettlebell Weight: 24/16 kg

Note: Scale the handstand push-ups to pike push-ups or dumbbell press if needed. Focus on maintaining good form throughout the workout.

EMOM for 20 minutes:

• Minute 1: 10 Kettlebell Swings
• Minute 2: 10 Goblet Squats
• Minute 3: 10 Single-arm Kettlebell Snatches (5 each arm)
• Minute 4: 10 Russian Twists

Kettlebell Weight: Moderate
Skill Focus: Efficient and powerful kettlebell movements
Notes: Focus on quality movement and maintaining a steady pace throughout each minute.

For Time:

• 50 Kettlebell Swings
• 40 Handstand Push-ups
• 30 Toes-to-Bar
• 20 Chest-to-Bar Pull-ups
• 10 Muscle-ups

Kettlebell Weight: 24/16 kg
Time Cap: 20 Minutes

Notes: Make sure to scale the gymnastics movements as needed to maintain intensity throughout the workout. Focus on proper form and technique to prevent injury.

For Time:

• 50 Kettlebell Swings
• 40 Goblet Squats
• 30 Kettlebell Snatches (alternating arms)
• 20 Turkish Get-ups
• 10 Kettlebell Clean and Jerks

Kettlebell Weight: 24kg/16kg
Time Cap: 20 Minutes

Note: Focus on form and technique throughout the workout to prevent injury.

For Time:

• 20 Kettlebell Swings
• 15 Goblet Squats
• 10 Turkish Get-Ups (5 each side)
• 15 Kettlebell Push Press
• 20 Kettlebell Deadlifts

Kettlebell Weight: 24/16 kg
Time Cap: 12 Minutes

Note: Focus on maintaining good form throughout the movements to prevent injury.

AMRAP in 15 minutes:

• 10 Kettlebell Swings
• 8 Kettlebell Goblet Squats
• 6 Kettlebell Clean and Press (each arm)
• 4 Kettlebell Turkish Get-ups (each arm)

Kettlebell Weight: Men 24kg / Women 16kg

Notes: Perform the movements in order and as many rounds as possible in 15 minutes. Rest as needed between rounds, focusing on maintaining proper form throughout. Keep track of rounds and reps completed.

Tabata:

• 20 seconds of Kettlebell Swings
• 10 seconds rest
• 20 seconds of Burpees
• 10 seconds rest

Repeat for a total of 8 rounds (4 minutes)

Kettlebell Weight: Choose a challenging weight that allows you to maintain good form throughout the Tabata intervals.

Instructions: Perform each exercise for 20 seconds, followed by 10 seconds of rest, for a total of 8 rounds. The goal is to push yourself to work at high intensity during each 20-second interval. Make sure to maintain proper form to prevent injury.

EMOM for 20 minutes:

• 10 Kettlebell Swings
• 10 Box Jumps
• 10 Burpees
• 100m Sprint

Kettlebell Weight: 24/16kg
Box Height: 24/20 inches

Instructions: Perform the prescribed reps of each movement at the start of every minute and then rest for the remainder of the minute. Repeat for a total of 20 minutes. Push the intensity on the sprints and aim to maintain a consistent pace throughout.

AMRAP in 15 minutes:

• 10 Handstand Push-ups
• 15 Kettlebell Swings
• 20 Toes-to-Bar

Kettlebell: 24/16 kg

Notes:
- Scale handstand push-ups to pike push-ups or dumbbell shoulder press if needed.
- Scale toes-to-bar to hanging knee raises if necessary.

EMOM for 20 minutes:

• Odd Minutes: 10 Kettlebell Swings
• Even Minutes: 10 Kettlebell Goblet Squats

Kettlebell Weight: Men (24kg), Women (16kg)

Instructions: Perform 10 kettlebell swings at the top of each odd minute, then 10 kettlebell goblet squats at the top of each even minute. Rest for the remainder of each minute. Repeat for a total of 20 minutes. Adjust kettlebell weight as needed to maintain proper form throughout the workout.

EMOM for 20 minutes:
- Minute 1: 10 Handstand Push-ups
- Minute 2: 15 Kettlebell Swings
- Minute 3: 10 Toes-to-Bar
- Minute 4: Rest

Equipment:
- Kettlebell

Instructions:
Perform the prescribed reps of each movement within the minute. If you are unable to complete the reps within the minute, rest the following minute and continue with the next movement in the sequence. Adjust the reps as needed to maintain intensity throughout the workout.

Tabata:

• 8 rounds of:
  
  • 20 seconds of max effort toes-to-bar
  • 10 seconds of rest

Equipment:
- Kettlebell

Instructions:
Perform as many toes-to-bar as possible in each 20-second interval, then rest for 10 seconds before starting the next round. Repeat for a total of 8 rounds. Score is the total number of toes-to-bar completed. Rest as needed between rounds to maintain intensity.

For Time:

• 800 Meter Run
• 50 Kettlebell Swings
• 400 Meter Run
• 40 Kettlebell Goblet Squats
• 200 Meter Run
• 30 Kettlebell Russian Twists

Kettlebell Weight: Men 24kg / Women 16kg
Time Cap: 20 Minutes.

EMOM for 15 minutes:

• Odd Minutes: 10 Kettlebell Swings
• Even Minutes: 5 Kettlebell Goblet Squats

Kettlebell Weight: Men 24kg / Women 16kg

Instructions: Perform 10 kettlebell swings on the odd minutes and 5 goblet squats on the even minutes. Rest for the remainder of each minute. Adjust the kettlebell weight as needed to maintain proper form throughout the workout.

AMRAP in 15 minutes:

• 10 Handstand Push-ups
• 15 Toes-to-Bar
• 20 Kettlebell Swings

Kettlebell Weight: 53/35 lbs

Score: Total rounds + reps completed

Notes: Scale the movements as needed to maintain intensity throughout the workout. Focus on quality movement patterns to prevent fatigue and injury.

Tabata:

• Kettlebell Swings for 20 seconds, rest for 10 seconds, repeated for 8 rounds
• Kettlebell Goblet Squats for 20 seconds, rest for 10 seconds, repeated for 8 rounds

Kettlebell Weight: Men - 24kg, Women - 16kg

Instructions: Perform each movement for 20 seconds, then rest for 10 seconds before moving to the next round. Repeat for a total of 8 rounds for each movement. Focus on maintaining good form and intensity throughout each interval.

For Time:

• 50 Kettlebell Swings
• 40 Handstand Push-ups
• 30 Toes-to-Bar
• 20 Burpee Box Jumps
• 10 Muscle-ups

Kettlebell: 24/16 kg
Time Cap: 20 Minutes.

Note: Scale the movements as needed to maintain intensity and safety.