Elite Kettlebell Fitness: 2020

Workout:
Clubbell Full Body Workout
Circuit: 4x
Front Swing: 4x20x30(15+15) lbs.
Gamma Cast Squat: 4x10x15 lbs.
Clean to Order Squat: 4x10(5+5)x15 lbs.
Torch Press: 4x5x15 lbs.
Shoulder Cast: 4x10(5+5)x15 lbs.
Flag Press: 4x5x15 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 6,635 ~ 2.8 miles

Tuesday, November 17, 2020

Activity Tracking:
Steps: 5,508 ~ 2.9 miles

Monday, November 16, 2020

Workout:
Octane Fitness XT4700 Elliptical
5.09 miles

Activity Tracking:
Steps: 11,078 ~ 5.4 miles

Sunday, November 15, 2020

Activity Tracking:
Steps: 5,504 ~ 3.4 miles

Saturday, November 14, 2020

Swings: 2x20(10+10)x24 kg.
Deadlifts: 1x5x144 lbs., 1x5x164 lbs.

Workout:
Circuit: 3x
Deadlifts: 3x5x144 lbs.
Burpees + Pull-Ups: 3x1
Burpees + Push-Ups: 3x1
Burpees + Pull-Ups: 3x1
Burpees + Push-Ups: 3x1
Jerks: 3x10(5+5)x20 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 7,159 ~ 3.5 miles

Friday, November 13, 2020

Activity Tracking:
Steps: 8,705 ~ 4.6 miles

Thursday, November 12, 2020

Workout:
Octane Fitness XT4700 Elliptical
5.28 miles

Activity Tracking:
Steps: 9,422 ~ 4.5 miles

Wednesday, November 11, 2020

Activity Tracking:
Steps: 7,589 ~ 4.0 miles

Tuesday, November 10, 2020

Swings: 2x20(10+10)x24 kg.

Workout:
Circuit: 3x
Concept 2 SkiErg: 165 meters, 161 meters, 162 meters
Cleans: 3x10(5+5)x24 kg.
Burpees + Push-Ups: 3x5
Medicine Ball Slams: 3x10x20 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 10,661 ~ 4.9 miles

Monday, November 09, 2020

Activity Tracking:
Steps: 6,136 ~ 3.5 miles

Sunday, November 08, 2020

Warm-Up:
Stretch

Run:
2.50 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 11,978 ~ 5.8 miles

Saturday, November 07, 2020

Activity Tracking:
Steps: 7,866 ~ 4.2 miles

Friday, November 06, 2020

Swings: 2x20(10+10)x24 kg.

Workout:
Snatches: 20(10+10)x6x16 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 6,484 ~ 3.0 miles

Thursday, November 05, 2020

Activity Tracking:
Steps: 7,314 ~ 3.9 miles

Wednesday, November 04, 2020

Warm-Up:
Stretch

Run:
2.05 miles
Trail Run at Lake Elmo Park Reserve

Cool-Down:

Stretch

Activity Tracking:

Steps: 9,559 ~ 4.7 miles

Tuesday, November 03, 2020

Activity Tracking:
Steps: 13,382 ~ 7.0 miles

Monday, November 02, 2020

Swings: 2x20(10+10)x24 kg.

Workout:
Circuit: 3x
Swings: 3x15x32 kg.
Burpees + Push-Ups: 3x5
rest 45 seconds between sets

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,393 ~ 2.6 miles

Sunday, November 01, 2020

Activity Tracking:
Steps: 5,176 ~ 2.8 miles

Saturday, October 31, 2020

Activity Tracking:
Steps: 5,964 ~ 3.2 miles

Friday, October 30, 2020

Warm-Up:
Stretch

Run:
2.57 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 16,685 ~ 8.2 miles

Thursday, October 29, 2020

Activity Tracking:
Steps: 5,762 ~ 3.4 miles

Wednesday, October 28, 2020

Activity Tracking:
Steps: 5,613 ~ 3.0 miles

Tuesday, October 27, 2020

Swings: 2x20(10+10)x24 kg.

Workout:
Circuit: 3x
Landmine Thruster: 3x10x50 lbs.
Landmine Row: 3x10x50 lbs.
Landmine Anti-Rotation: 3x10x25 lbs.
Landmine One-Arm Chest Press: 3x10(5+5)x35 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 6,028 ~ 2.9 miles

Monday, October 26, 2020

Activity Tracking:
Steps: 6,378 ~ 3.4 miles

Sunday, October 25, 2020

Workout:
Octane Fitness XT4700 Elliptical
5.07 miles

Activity Tracking:
Steps: 7,393 ~ 3.5 miles

Saturday, October 24, 2020

Activity Tracking:
Steps: 5,574 ~ 3.1 miles

Friday, October 23, 2020

Swings: 2x20(10+10)x24 kg.

Workout:
Circuit: 3x
Goblet Squats: 3x10x16 kg.
Clean - Left Arm: 3x5x20 kg.
Press - Left Arm: 3x5x16 kg.
Goblet Squats: 3x10x16 kg.
Clean - Right Arm: 3x5x20 kg.
Press - Right Arm: 3x5x16 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 6,646 ~ 3.3 miles

Thursday, October 22, 2020

Activity Tracking:
Steps: 5,170 ~ 2.9 miles

Wednesday, October 21, 2020

Workout:
Octane Fitness XT4700 Elliptical
4.99 miles

Activity Tracking:
Steps: 10,208 ~ 5.0 miles

Tuesday, October 20, 2020

Activity Tracking:
Steps: 7,563 ~ 4.0 miles

Monday, October 19, 2020

Swings: 2x20(10+10)x24 kg.

Workout:
Kettlebell Deadlifts: 3x5x80(40+40) kg.
Kettlebell Chest Press: 3x5x40(20+20) kg.
Kettlebell Bent-Over Rows: 3x10(5+5)x28 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 6,124 ~ 3.0 miles

Sunday, October 18, 2020

Activity Tracking:
Steps: 5,741 ~ 3.3 miles

Saturday, October 17, 2020

Workout:
Octane Fitness XT4700 Elliptical
5.14 miles

Activity Tracking:
Steps: 10,506 ~ 5.1 miles

Friday, October 16, 2020

Activity Tracking:
Steps: 7,148 ~ 3.9 miles

Thursday, October 15, 2020

Swings: 2x20(10+10)x24 kg.

Workout:
Circuit: 3x
Swings: 3x15x32 kg.
Burpees + Push-Ups: 3x5
rest 45 seconds between sets

Tornado Ball Slams: 4x25x3 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,679 ~ 2.5 miles

Wednesday, October 14, 2020

Activity Tracking:
Steps: 4,173 ~ 2.2 miles

Tuesday, October 13, 2020

Workout:
Octane Fitness XT4700 Elliptical
5.07 miles

Activity Tracking:
Steps: 12,104 ~ 5.9 miles

Monday, October 12, 2020

Activity Tracking:
Steps: 6,249 ~ 3.4 miles

Sunday, October 11, 2020

Swings: 2x20(10+10)x24 kg.

Workout:
Circuit: 3x
Swings: 3x15x32 kg.
Burpees + Push-Ups: 3x5
rest 45 seconds between sets

Tornado Ball Slams: 4x25x3 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,308 ~ 2.4 miles

Saturday, October 10, 2020

Activity Tracking:
Steps: 7,939 ~ 4.2 miles

Friday, October 09, 2020

Workout:
Octane Fitness Pro4700 Elliptical
4.89 miles

Activity Tracking:
Steps: 10,141 ~ 4.9 miles

Thursday, October 08, 2020

Activity Tracking:
Steps: 9,039 ~ 4.8 miles

Wednesday, October 07, 2020

Swings: 2x20(10+10)x24 kg.

Workout:
Swings: 2x10x32 kg.
Swings: 4x20x32 kg.
Swings: 2x10x32 kg.
rest 30 seconds between sets

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 6,762 ~ 3.2 miles

Tuesday, October 06, 2020

Activity Tracking:
Steps: 6,050 ~ 3.2 miles

Monday, October 05, 2020

Workout:
Octane Fitness XT4700 Elliptical
5.10 miles

Activity Tracking:
Steps: 11,816 ~ 5.7 miles

Sunday, October 04, 2020

Activity Tracking:
Steps: 7,616 ~ 4.0 miles

Saturday, October 03, 2020

Swings: 2x20(10+10)x24 kg.

Workout:
Circuit: 3x
Landmine Thruster: 3x10x50 lbs.
Landmine Row: 3x10x50 lbs.
Landmine Anti-Rotation: 3x10x25 lbs.
Landmine One-Arm Chest Press: 3x10(5+5)x35 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,485 ~ 2.6 miles

Friday, October 02, 2020

Activity Tracking:
Steps: 5,454 ~ 2.9 miles

Thursday, October 01, 2020

Workout:
Octane Fitness XT4700 Elliptical
4.79 miles

Activity Tracking:
Steps: 10,126 ~ 4.9 miles

Wednesday, September 30, 2020

Activity Tracking:
Steps: 9,317 ~ 4.9 miles

Tuesday, September 29, 2020

Swings: 2x20(10+10)x24 kg.

Workout:
Snatches: 20(10+10)x6x16 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 6,009 ~ 2.9 miles

Monday, September 28, 2020

Activity Tracking:
Steps: 7,296 ~ 4.2 miles

Sunday, September 27, 2020

Walk:
2.27 miles
Lake Elmo Park Reserve

Activity Tracking:
Steps: 9,212 ~ 4.1 miles

Saturday, September 26, 2020

Activity Tracking:
Steps: 5,251 ~ 3.1 miles

Friday, September 25, 2020

Swings: 2x20(10+10)x24 kg.

Workout:
Swings: 4x25x28 kg.
rest 30 seconds between sets

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 8,219 ~ 3.9 miles

Thursday, September 24, 2020

Activity Tracking:
Steps: 5,591 ~ 2.9 miles

Wednesday, September 23, 2020

Warm-Up:
Foam Roller
Crab Swings

Run:
4.00 miles
Outside Run

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 13,142 ~ 6.5 miles

Tuesday, September 22, 2020

Activity Tracking:
Steps: 5,212 ~ 2.7 miles

Monday, September 21, 2020

Warm-Up:
Super Joints: various
Foundation Training: various
TacFit Commando: various
The Kneeling Hip Flexor Stretch
Hip Rotations
Hips - Walking Knee-Ups
Chest Stretch
Frog Stretch
Downward Dog
Overhead Squat
Hamstring Stretch

Swings: 1x20(10+10)x24 kg.
Crab Swings
Swings: 1x20(10+10)x24 kg.

Workout:
Swings: 5x20x28 kg.
rest 30 seconds between sets

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 7,484 ~ 3.6 miles

Sunday, September 20, 2020

Activity Tracking:
Steps: 7,034 ~ 3.7 miles

Saturday, September 19, 2020

Warm-Up:
Foam Roller
Crab Swings

Run:
3.67 miles
Outside Run

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 13,209 ~ 6.5 miles

Friday, September 18, 2020

Activity Tracking:
Steps: 4,647 ~ 2.4 miles

Thursday, September 17, 2020

Swings: 1x20(10+10)x24 kg.
Crab Swings

Swings: 1x20(10+10)x24 kg.

Workout:
Swings: 7x15x28 kg.
rest 30 seconds between sets

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 9,975 ~ 4.8 miles

Wednesday, September 16, 2020

Activity Tracking:
Steps: 7,489 ~ 4.0 miles

Tuesday, September 15, 2020

Warm-Up:
Foam Roller
Crab Swings

Run:
3.75 miles
Outside Run

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 16,184 ~ 8.0 miles

Monday, September 14, 2020

Activity Tracking:
Steps: 10,671 ~ 5.6 miles

Sunday, September 13, 2020

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Crab Swings

Swings: 2x20(10+10)x24 kg.

Workout:

Swings: 10x10x28 kg.
rest 30 seconds between sets

Cool-Down:

Foam Roller

Crab Swings

Activity Tracking:

Steps: 8,269 ~ 4.0 miles

Saturday, September 12, 2020

Activity Tracking:

Steps: 6,416 ~ 3.4 miles

Friday, September 11, 2020

Warm-Up:

Foam Roller

Crab Swings

Run:

3.89 miles

Outside Run

Cool-Down:

Foam Roller

Crab Swings

Activity Tracking:

Steps: 14,568 ~ 7.3 miles

Thursday, September 10, 2020

Activity Tracking:

Steps: 6,982 ~ 3.7 miles

Wednesday, September 09, 2020

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Crab Swings

Swings: 2x20(10+10)x24 kg.

Workout:

Circuit: 3x

Landmine Thruster: 3x10x35 lbs.

Landmine Row: 3x10x35 lbs.

Landmine One-Arm Chest Press: 3x10(5+5)x25 lbs.

Cool-Down:

Foam Roller

Crab Swings

Activity Tracking:

Steps: 7,531 ~ 3.7 miles

Crab Swings

Run:

2.57 miles
Trail Run

Cool-Down:

Stretch

Crab Swings

Activity Tracking:

Steps: 8,138 ~ 4.1 miles

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Crab Swings

Swings: 2x20(10+10)x24 kg.

Workout:

Circuit: 3x

Snatches: 3x10(5+5)x20 kg.

2 Hand Clubbell Gamma Casts: 3x10x15 lbs.

Jerks: 3x10(5+5)x20 kg.

Clubbell Shoulder Casts: 3x10(5+5)x15 lbs.

Cool-Down:

Foam Roller

Crab Swings

Activity Tracking:

Steps: 5,085 ~ 2.6 miles

Wednesday, September 02, 2020

Activity Tracking:

Steps: 3,379 ~ 1.8 miles

Tuesday, September 01, 2020

Warm-Up:

Foam Roller

Run:

2.35 miles

Outside Run

Cool-Down:

Foam Roller

Crab Swings

Activity Tracking:

Steps: 7,985 ~ 3.9 miles

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Crab Swings

Swings: 2x20(10+10)x24 kg.

Workout:

Circuit: 3x

Snatches: 3x20(10+10)x16 kg.

2 Hand Clubbell Gamma Casts: 3x10x15 lbs.

Swings: 3x10x28 kg.

Clubbell Shoulder Casts: 3x10(5+5)x15 lbs.

Cool-Down:

Foam Roller

Crab Swings

Activity Tracking:

Steps: 5,950 ~ 3.3 miles

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Crab Swings

Swings: 2x20(10+10)x24 kg.

Workout:

Circuit: 3x

Deadlifts: 3x10x144 lbs.

2 Hand Clubbell Gamma Casts: 3x10x15 lbs.

Cool-Down:

Foam Roller

Crab Swings

Activity Tracking:

Steps: 5,901 ~ 3.0 miles

Thursday, August 20, 2020

Walk:

1.96 miles

Afton State Park

Activity Tracking:

Steps: 8,766 ~ 3.9 miles

Wednesday, August 19, 2020

Warm-Up:

Foam Roller

Crab Swings

Bike:

6.11 miles

Trek Fuel 70 on bike paths

Cool-Down:

Foam Roller

Crab Swings

Activity Tracking:

Steps: 5,536 ~ 3.19 miles

Tuesday, August 18, 2020

Activity Tracking:

Steps: 5,294 ~ 3.0 miles

Monday, August 17, 2020

Walk:

3.25 miles

Lake Elmo Park Reserve

Activity Tracking:

Steps: 12,469 ~ 5.4 miles

Sunday, August 16, 2020

Activity Tracking:

Steps: 5,037 ~ 2.7 miles

Saturday, August 15, 2020

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Crab Swings

Swings: 2x20(10+10)x24 kg.

Workout:

Kettlebell Juggling:

3 x 5 minutes; 2.5 minutes rest

Cool-Down:

Foam Roller

Crab Swings

Activity Tracking:

Steps: 5,896 ~ 2.7 miles

Crab Swings

Bike:

7.30 miles

Trek Fuel 70 on bike paths

Cool-Down:

Foam Roller

Crab Swings

Activity Tracking:

Steps: 5,489 ~ 3.2 miles

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Crab Swings

Swings: 2x20(10+10)x24 kg.

Workout:

Circuit: 3x

Swings: 3x10x28 kg.

2 Hand Clubbell Gamma Casts: 3x10x15 lbs.

Pull-Ups: 3,3,3, => 9

Push-Ups: 6,6,6 => 18

Squats: 9,9,9 => 27

Cool-Down:

Foam Roller

Crab Swings

Activity Tracking:

Steps: 5,135 ~ 2.5 miles

Trek Fuel 70 on bike paths

Cool-Down:

Foam Roller

Crab Swings

Activity Tracking:

Steps: 5,830 ~ 3.03 miles

Sunday, August 02, 2020

Walk:

2.20 miles

Walk Paths

Activity Tracking:

Steps: 8,319 ~ 3.4 miles

Crab Swings

Workout:

Swings: 1x20(10+10)x24 kg.

2 Hand Clubbell Gamma Casts: 1x10x15 lbs.

Jerks: 1x10(5+5)x24 kg.

2 Hand Clubbell Gamma Casts: 1x10x15 lbs.

Snatches: 1x20(10+10)x16 kg.

Run:

2.46 miles

Outside Run

Cool-Down:

Foam Roller

Crab Swings

Activity Tracking:

Steps: 11,247 ~ 5.6 miles