Fitness Workout Plan - 4/27/26

Monday - AMRAP
KB Swings
KB Thrusters
KB Cleans - L+R
KB ATW + Lunges - L+R

Tuesday - EMOM
5 KB Swings
5 KB Cleans
5 KB Thrusters

Wednesday - EMOM
Min 1 - Goblet clean squat 10
Min 2 - Alt Lunges 10
Min 3 - Front Rack Lunge (R) 10
Min 4 - Front Rack Lunge (L) 10
Min 5 - Deadlift 16
Min 6 - Swing 20 
Min 7 - Plank 45 sec

Thursday - AMRAP
KB Swings
KB Thrusters
KB Cleans - L+R
KB ATW + Lunges - L+R

Friday - EMOM
5 KB Swings
5 KB Cleans
5 KB Thrusters

Saturday -  60/30
KB Staggered Rows
KB Cleans
KB FR Squats
KB ATW + Toss Over 
KB Pushups 

Fitness Workout Plan - 4/20/26

Monday - AMRAP
5 KB Swings R
5 KB Cleans R
5 KB Thrusters R
5 KB Swings L
5 KB Cleans L
5 KB Thrusters L

Tuesday - EMOM
4 KB Swings
4 KB Snatches
4 KB Thrusters

Wednesday - 60/30
KB ATW + Lunge
KB Squats
KB Lunge Pass Thru
KB Squat + High Pull

Thursday - AMRAP
5 KB Swings R
5 KB Cleans R
5 KB Thrusters R
5 KB Swings L
5 KB Cleans L
5 KB Thrusters L

Friday - EMOM
4 KB Swings
4 KB Snatches
4 KB Thrusters

Saturday -  90/15
KB Swings
KB Cleans
KB Thrusters
KB ATW + Lunges

Fitness Workout Plan 4/13/26

Monday - Full Body - AMRAP
6 KB Rows
6 KB Cleans
6 KB OH Presses
6 KB FR Squats

Tuesday - Full Body 60/30
KB ATW + Rev Lunge
KB Upright Row + Reverse Curl
KB Halo + Pull Over
KB Plan Pull Through

Wednesday - Legs - 60/30
KB Goblet Squats
KB Alt Reverse Lunges
KB Deadlifts
KB Squat Jumps

Thursday - Full Body - AMRAP
6 KB Rows
6 KB Cleans
6 KB OH Presses
6 KB FR Squats 

Friday - Full Body - 60/30
KB ATW + Rev Lunge
KB Upright Row + Reverse Curl
KB Halo + Pull Over
KB Plan Pull Through

Saturday - Cancelled 

Fitness Workout Plan 4/6/26

Monday - KB 200
25 KB Swings each arm
50 Push-ups
25 KB Front Rack Squat
25 KB Clean & Press
25 KB Lunges
50 KB Swings

Tuesday - 60/30
KB Curl to Thruster
KB Over Shoulder Toss
KB Swing
KB Halo to Pullover

Wednesday - AMRAP
10 KB DL to Front Raise
10 KB Squat Press Out
10 KB Clean R+L
10 KB Alt Swing
10 KB Throw Over R+L

Thursday - KB 200
25 KB Swings each arm
50 Push-ups
25 KB Front Rack Squat
25 KB Clean & Press
25 KB Lunges
50 KB Swings

Friday - 60/30
KB Curl to Thruster
KB Over Shoulder Toss
KB Swing
KB Halo to Pullover

Saturday - 45/15
KB Throw overs R
KB Plank Saws
KB Throw overs L
KB Hollow Holds

Fitness Workout Plan 3/30/26
DO NOT DROP THE BELL

Monday - EMOM 1H KB
4 KB Cleans
4 KB Presses
4 KB Squats

Tuesday - EMOM 1H KB
3 KB Swings 
3 KB Snatches
3 KB Thrusters 

Wednesday - EMOM 2H KB 
5 KB Goblet Squats
5 KB Swings
5 Reverse Lunges

Thursday - EMOM 1H KB
4 KB Swings 
4 KB Snatches
4 KB Thrusters  

Friday - EMOM 1H KB 
4 KB Cleans
4 KB Presses
4 KB Squats

Saturday - EMOM 1H KB
4 KB Swings 
4 KB Snatches
4 KB Thrusters 

Fitness Workout Plan 3/23/26

Monday - AMRAP
5 KB Cleans 
5 KB Squats
5 KB Presses
5 KB Snatches
5 KB Swings 

Tuesday - 45/15 KB
KB Staggered Rows
KB Front Rack Squats
KB ATW + Toss Over 
KB Pushups 
KB 1H Swings 

Wednesday - 45/15
KB Half Kneeling Throw Overs R
KB Plank Saws
KB Half Kneeling Throw Overs L
KB Hollow Holds 

Thursday - AMRAP

5 KB Cleans 
5 KB Squats
5 KB Presses
5 KB Snatches
5 KB Swings 

Friday - 45/15 KB
KB Staggered Rows
KB Front Rack Squats
KB ATW + Toss Over 
KB Pushups 
KB 1H Swings 

Saturday - AMRAP 
5 KB Cleans 
5 KB Squats
5 KB Presses
5 KB Swings 

Fitness Workout Plan 3/16/26

Monday - AMRAP
8 KB Row 
8 KB Deadlift 
8 KB Press 
8 KB Squat
Push Ups (to failure)

Tuesday - AMRAP
5 Snatches
5 OH Lunges
5 Cleans
5 Swings
5 Rows

Wednesday - AMRAP
KB Swing 
KB High Pull 
KB Squat Swing
KB Rev Lunge Swing 

Thursday - AMRAP
8 KB Row 
8 KB Deadlift 
8 KB Press 
8 KB Squat
Push Ups (to failure)

Friday - AMRAP
5 Snatches
5 OH Lunges
5 Cleans
5 Swings
5 Rows

Saturday - AMRAP / 2:30
5 KB Rows R
5 KB Swings R
5 KB Thrusters R
5 KB Rows L
5 KB Swings L
5 KB Thrusters L

Fitness Workout Plan 3/9/26

Monday - Cancelled

Tuesday - 60/30
KB ATW + Rev Lunge
KB Upright Row + Reverse Curl
KB Hand to Hand Swing
KB Pull Through + Push-Up

Wednesday - 60/30
KB Curl to Thruster
KB Over Shoulder Toss
KB Swing
KB Halo to Pullover

Thursday - 60/30
KB ATW + Rev Lunge
KB Upright Row + Reverse Curl
KB Hand to Hand Swing
KB Pull Through + Push-Up

Friday - 60/30
KB Curl to Thruster
KB Shoulder Toss-over
KB Swing
KB Halo to Pullover

Saturday - AMRAP
8 KB DL to Front Raise
8 KB Alt Swing
8 KB Squat Press Out
8 KB Clean R+L
8 KB Throw Over R+L

Fitness Weekly Plan - 3/2/26

Monday - AMRAP
16 KB Hand to Hand Swings
8 KB Rows R
8 KB Rows L
16 KB Squats
8 Clean and Press R
8 Clean and Press L

Tuesday - 60/30
KB ATW + Rev Lunge
KB Upright Row + Reverse Curl
KB Hand to Hand Swing
KB Pull Through + Push-Up 

Wednesday - 60/30
KB Curl to Thruster
KB Over Shoulder Toss
KB Kettlebell Swing
KB Halo to Pullover

Thursday - Cancelled 
Friday - Cancelled 
Saturday - Cancelled

Fitness Weekly Plan - 2/23/26

Monday - 4-2-4-2-4
4 KB Rows
2 KB Deadlifts
4 KB Cleans
2 KB Squats
4 KB Press

Tuesday - EMOM
Min 1 - Goblet clean squat 8-12  
Min 2 - Alt Lunges 10-14 
Min 3 - Front Rack Lunge (R) 8-12 
Min 4 - Front Rack Lunge (L) 8-12 
Min 5 - Deadlift 10-14  
Min 6 - Swing 16-20 
Min 7 - Plank 45 sec

Wednesday - Day OFF

Thursday- 4-2-4-2-4
4 KB Rows
2 KB Deadlifts
4 KB Cleans
2 KB Squats
4 KB Press

Friday - EMOM
Min 1 - Goblet clean squat 8-12  
Min 2 - Alt Lunges 10-14 
Min 3 - Front Rack Lunge (R) 8-12 
Min 4 - Front Rack Lunge (L) 8-12 
Min 5 - Deadlift 10-14  
Min 6 - Swing 16-20 
Min 7 - Plank 45 sec

Saturday - EMOM 
3 KB Deadlift
3 KB Row
3 KB Clean
3 KB Squat
3 KB Push press