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

Fitness Weekly Plan - 2/16/26

Monday and Thursday - 30/30 x 4*5
KB Toss Overs R (kneeling)
KB Plank Saws
KB Toss Overs L (kneeling)
KB Hollow Holds

Wednesday - 60/30 x 4*5
KB Goblet Squats
KB Reverse Lunges (Alt)
KB Deadlifts
KB Squat Jumps

Tuesday and Friday - 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

Saturday - 45/15 x 5 - Tabata
KB Staggered Rows
KB Thrusters
KB ATW + Toss Over (kneeling)
Push-ups
KB Swings

Fitness Workout Plan - 2/8/26

Monday and Thursday 10AM - 5-4-3-2-1 - Thomas
Push-ups
KB Deadlifts
KB Halos
KB Curl ups
Squats 

Monday 5PM - 60/30 - Raj
KB Goblet Squat 
Mountain climbers 
KB Straight Leg Deadlift 
Knee Tucks

Tuesday and Friday 10AM - AMRAP
10 KB Goblet Squats
20 KB Rows
10 KB Push-Ups
20 KB Swings

Wednesday 10AM and 5PM - Raj
5 KB farmer carry 
5 Walking inchworms
5 KB swings 
5 Crab Walk 

Friday 5PM - 60/30 - Thomas
Lunges
Side Gama Casts
Flag Squads
Quad Press

Saturday 10AM - Thomas
10 Thruster
12 Clean Squat
14 Lunge (Alt)
16 Dead High Pull (Alt)
18 Swings
Rest

Fitness Workout Plan - 2/1/26

Monday 10AM - AMRAP Progressive - Thomas
2 CB Suing
2 CB Cast
2 CB Goma Cast
2 CB Flag Press
2 CB Park Squat
2 Complex

Monday 5PM - 30/30 - Raj
Kettlebell one arm row
Mountain climbers
Kettlebell swings
Body weight squat

Tuesday 8:15AM - 60/30 - Raj
KB farmer carry
Reverse lunges
Walking inchworms
Body weight squat jump

Tuesday 10AM - 60/30 - Thomas
2CB  Swipe
KB Halo + Curl up
2CB Squats
KB ATW + Shoulder Curl

Wednesday 5PM - 60/30 - Raj
KB Clean to Squat
KB Overhead Press
Reverse Lunges
KB Offset Push up

Thursday 8:15AM - 30/10 - Raj
Suit Case Carry
Reverse Lunges
Deadlift High Pull
Lunge Press

Thursday 10AM - 60/30 - Thomas
KB Swing
CB Swipes
KB Cleans
CB Gama Casts

Friday 10AM - Kettlebell Complex 25 - Thomas
5 KB Rows 
5 KB Swings 
5 KB Cleans
5 KB Thrusters 
5 KB ATW

Friday 5PM - AMRAP Progressive - Thomas
2 CB Swing
2 CB Cast
2 CB Goma Cast
2 CB Flag Press
2 CB Park Squat
2 Complex

Saturday 10AM - 60/30 - Raj  
KB Goblet Squat
Good Mornings
KB Lunge w/rotation
Russian Twist