Kettlebell Complex AMRAP

The Workout of the week for this week is a Kettlebell Complex AMRAP. Perform all exercises on one side then the other, repeat as many times as possible for 15 minutes.

 

The Workout

Complete as many rounds as possible in 15 minutes.        

Kettlebell Complex AMRAP

            5 SA KB Snatch

            5 SA KB Front Squats

            10 SA KB Swings

            5 Reverse Suitcase Lunges

 

 All on one side then the other.

Completing both sides equals one round.

 

How to Perform the Kettlebell Complex AMRAP

Prepare

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.

 

The Workout

You will need a timer, set for 15-minute AMRAP (Countdown), and one Kettlebell

Make sure to use a weight that is challenging.

After you complete a warm-up, grab your kettlebell.  Set your timer for a 15-minute countdown (AMRAP).

Start Kettlebell Complex on your non-dominant side, for me that is my left.

With the kettlebell on the floor between your feet, begin your 5 kettlebell snatches.  From the last snatch go directly to the front racked position with the kettlebell. Perform 5 Front Squats. On completion of the last squat, swing the kettlebell down between your legs and go right into 10 single arm kettlebell swings. When you finish the final swing, hold the kettlebell by your side. From this position drop your opposite leg back and perform 5 reverse lunges hold the kettlebell in a suitcase grip.

Return the kettlebell to the floor and repeat the movements on the other side.  Completing all movements on both sides equals one round. Complete as many rounds as possible in 15 minutes.

Watch the Demonstration Video

 

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