We are going to do something a little different with the workout of the week this week a 2-in-1 workout. A Kettlebell EMOM and Ladder workout. First is a 10 Minute EMOM and that is followed by an ascending and descending ladder.
Complete each circuit as described.
10 Minute EMOM
Kettlebell Sumo Squat to Curl x10
Tall Kneeling KB Halos x5 Each Direction
Single Arm Kettlebell Ladder
1 Rep to 5 Reps and back to 1 Rep
SA Snatch (Left)
SA Snatch (Right)
SA Clean (Left)
SA Clean (Right)
SA Swing (Left)
SA Swing (Right)
1 mile run or 2 mile bike ride.
How to Perform the Kettlebell EMOM and Ladder
By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.
We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
For the 10-minute EMOM, the goal is control. Perform the reps of each exercise with good controlled form. Work quickly with that control, any time left each minute is rest before starting the exercise for the next minute.
For the Ladder workout, begin with one rep of each exercise, alternating left side and right side as you move up the ladder. Each time through the circuit you will add one rep to each exercise until you reach 5 reps. Then you will work your way back down to 1 rep.
Make sure to use a challenging weight.
For the finisher, either run 1 mile, or bike 2 miles.
Watch the demonstration video below.
Make sure to check out our workout videos and blogs on our blog page: http://www.bodyforcefitness247.com/blog/
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