SSD

Hang squat clean into a thruster

Proper position for Ab Bridge

1 Sandbag Complex = 3x Bent Over Row 3x Hang Power Clean 3x Front Squat 3x Push Press 3x Back Squat 6x Hand Release Push Ups All the sandbag exercises above should be completed consecutively without dropping the sandbag. Drop the sandbag for the 6x Hand Release Push Ups. Note – the video below does […]

Hold kettlebell in the opposite hand of the leg in which you are performing the deadlift. With a slight bend in your knee, hinge at your hips bringing your chest forward while keeping your core tight and chest up until the kettlebell touches the ground and then stand up, opening up your hips at the […]

With a kettlebell in each hand hinge at the hips on one leg keeping back set and chest forward shooting the other leg out behind you. Can be completed with kettlebells or dumbbells. That’s 1 rep.

With a kettlebell in each hand, clean them to your shoulders and then alternating arms press the kettlebells up to the ceiling keeping core tight. Press right + press left = 1 rep.

With back flat, feet a little wider than shoulder width for a good stance, and core tight, pull the kettlebell up to shoulder/chest squeezing your shoulder blades together.

Perform a squat clean right into a thruster with the kettlebell in 1 arm. Switch arms each rep.

With kettlebells in both hands perform a squat clean and then immediately from the bottom of the squat stand up extending and popping your hips to press kettlebell’s overhead for a thruster.

Prop one foot up on bench or box behind you with a kettlebell/Dumbbell in each hand. With your weight on the front leg’s heel, keeping your chest forward, drop down touching the same knee of the leg propped up on the bench to the ground and then stand back up.