KETTLEBELLS

30 DAYS O F WO R KO U T S
 ABOUT ME
I have spent the last 15 years in the fitness industry, with a primary focus on functional fitness. In
2010 I trained with the U.S. Olympic Skeleton and Bobsled Team, qualifying for Olympic Trials in
both sports. I have also competed at CrossFit Regionals seven times.

I have designed fitness programs for the U.S. Military, large corporations, and several professional
athletes around the globe. Recently I started a podcast called "Real Chalk," which is part of the
Shrugged Collective and one of the most popular health and fitness podcasts on iTunes. In
addition, I currently own and operate CrossFit CHALK, one of the top CrossFit affiliates in the
world with hundreds of in-house members and thousands more online.
Education
Bachelor Degrees in Kinesiology from the University of Utah
Bachelor Degree in Nutrition from the University of Utah
USAW Olympic Weightlifting and Performace Coach
CrossFit Coach Certification
CrossFit Football Coach

ABOUT THIS PROGRAM

The program follows a 3 day on 1 day off schedule and has exactly 30 days of workouts.
6 extra bonus workouts!

• Some workouts do require (2) kettlebells, so it would be nice if you had access to two at the
#PERFOMANCETRAINING

same weight, but if not it’s ok, you can still make it work with 1
• Every day is very unique and should have no problem keeping your enthusiasm
• You can utilize this program to better yourself as an all-around athlete

I suggest a 53lb KB for men and a 35lb for women most of the time. For advanced, I suggest 70lb
for men and 53lb for women. However these are all subjective to the person. In a gym setting
these would be your typical numbers.

Enjoy!!
2
 EFFECTIVE AND EFFICIENT

01EMOM20
Min 1) Max reps of KB Floor Press (right arm only)
Min 2) Max reps of KB Bent Over Row (right arm only)
Min 3) Max reps of KB Floor Press (left arm only)
Min 4) Max reps of KB Bent Over Row (left arm only)

Rest 3-4min.

Min 1: 10 Russian KB Swings

Min 2: 11 Russian KB Swings
Min 3: 12 Russian KB Swings

... Continue this until you can no longer add a rep. Goal is at least 100 reps total.

If you didn’t total at least that, then complete what you owe at the end.
You can only work in that 1 minute timeframe.

https://youtu.be/SDcG4mLOP3M

FOR TIME 02
2 Kettlebells needed for this one

10 KB Hang Snatch (right arm) 53/35b

#PERFOMANCETRAINING

10 KB Hang Snatch (left arm)

10 KB Thrusters with both arms
...Then 9 of all that
...Then 8
... All the way down to 1.
https://youtu.be/dPkwnUg3L2s

3
“
KETTLEBELLS ARE A TOOL
I USE ALMOST EVERY DAY

“
 EFFECTIVE AND EFFICIENT

03FOR TIME
100 Turkish Get-Ups for time

(Lighter KB today, 35/26 or lighter)

Every 3min. Perform 5 Burpees.

*Start with the 5 burpees

https://youtu.be/MJOZkbtLFv0

FOR TIME 04
21 - 15 - 9
Double KB Hang Cleans 53/35
Handstand Push-Ups
Rest 5min.
9 - 15 - 21
Double KB Jerks
Burpees
https://www.youtube.com/watch?v=7AAa71HvQco

05
#PERFOMANCETRAINING

REST DAY
https://www.youtube.com/watch?v=1GiLzglXJgc

5
06 EMOM
(both in the same minute)

10 MINUTES EMOM
5 KB Hang Clean and Jerks 53/35
10 Push-Ups

Rest 5min

10 MINUTES EMOM
12 American KB Swings 53/35
12 Air Squats

*You can try a rep or 2 more if you’re really fast

https://www.youtube.com/watch?v=hdv0reeWrvE

EVERY 10MIN X 3 ROUNDS 07

KB “Badger” on the minute style

800m Run

30 Pull-Ups
(You can sub this for push-ups if you
don’t have a bar available)
#PERFOMANCETRAINING

30 KB Squat Cleans 53/35

(Try 70/53 if you’re strong in the legs)

https://www.youtube.com/watch?v=07M0KI7lKf4

6
08CHALLENGE
Beat the Cards Kettlebell Challenge

Hearts – Push Press

Spades – Reverse Lunge

Clubs – Single Arm Renegade Rows

Diamonds – Goblet Squat

Jack – High Pulls x 10 each

Queen – Snatch x 10 each

King – One Handed Swings x 10 each

Ace – Reverse Turkish Get Up x 1 each

Joker (optional) – 1 Minute Rest

A fun way to randomize your workout and keep them interesting. Remove
all the numbered cards from 2-5. Next shuffle the deck and turn over the
top card. Depending on the number and suit you will perform that exer-
cise for a certain amount of reps. Work your way through the full deck of
cards as quickly as possible.

https://www.youtube.com/watch?v=fJVt_Ikg5lA&t=3s

REST 09 #PERFOMANCETRAINING

7
10 EMOM
(both in the same minute)

10 MINUTES EMOM
7 KB Snatches 70/53
7 Front Squats
*Only 1 Kettlebell Needed

Switch sides every other round. This should be a heavy KB. If you
don’t have one then just increase the reps to make it harder

Rest 5min

10 MINUTES EMOM
Odd Minutes: As many SDHP’s as possible with a heavy KB 70/53+
Even Minutes: As many push-ups as possible

*No rest. Try and stop about 15-20sec. before the next minute to
get rest. If you can handle working non-stop then just go for it!

https://www.youtube.com/watch?v=Po4JbriKrQ8&t=2s

EVERY 4 MIN X 5 ROUNDS

400m Run
11
1 Round of KB “DT” 70/53
#PERFOMANCETRAINING

DT = 12 Deadlifts, 9 Hang Power cleans, 6 Jerks

*If you don’t have heavy KBs then do

2 rounds of a lighter KB

https://www.youtube.com/watch?v=NaMMhxEXFUE&t=5s

8
“
swings will burn fat
while also building muscle

“
12
FOR TIME
150 American KB Swings 53/35

*5 burpees EMOM until finished

*Start with burpees
*If you are advanced try a 70/53lb KB and do 5 HSPUs

https://www.youtube.com/watch?v=ziOXG2fC55k&t=3s

REST 13
14 EMOM
KB “Manion”
*OTM KB version of a CrossFit Hero WOD
#PERFOMANCETRAINING

EVERY 5MIN X 7 ROUNDS

400m Run
29 Goblet Squats with a 53/35lb KB

https://www.youtube.com/watch?v=2UYxsbDxK9k&t=8s

10
15CHALLENGE
300 Classic Kettlebell Challenge
One Handed Swing – 50 reps each
Snatch – 25 reps each
Clean & Jerk – 25 reps each
Reverse Lunge – 25 reps each
Goblet Squat – 25 reps each
*Goal is to go sub 15 :)

16
*Use 53/35 or Advanced 70/44
https://www.youtube.com/watch?v=ZzI_sy5VQaA

FOR TIME
Find some grass or sand... Measure out 50 meters...then

Doing a KB Swing motion let go of your kettlebell at eye level and try
and launch the KB as far as possible. Pick it up and continue until you
get it all the way to the 50 meter mark. Once you get there...
Sprint back to where you started and do 10 Push-Ups.
Then, Sprint back to your KB and repeat.

Complete 10 Rounds. Try a 70/53lb KB

Rest for about 5min and hit this little AB circuit

For Time
1min. Plank
immediately into
50 Sit-Ups
50 Russian Twists (bodyweight)
#PERFOMANCETRAINING

50 Flutter Kicks (left+right=1rep)

50 Reverse Sit-Ups
immediately into
1min. Plank
immediately into
25 reps of the same sequence

https://www.youtube.com/watch?v=AT9YsVqK6f8

11
17REST

TABATA 18
Tabata (20sec of work by 10sec of rest x 8 Rounds. Stay at
the same station for all Rounds.
NO REST, and go right into the next station.
Goal is to get 8-10 reps for every 20sec of work)

Try 53/35lb

*Need 1 KB (do 4 rounds on each side and then switch)

1) Single Arm Russian Swings
2) Single Arm Hang Cleans
3) Single Arm Deadlifts
(Try not to lean to one side. This works your core big time!)
4) Single Lunges (hold at your side)
5) Single Arm Front Rack Squats

https://www.youtube.com/watch?v=2k-kbshs7qw&t=6s

19FOR TIME
8 Rounds
10 KB Snatches (each arm) + 100m Sprint

*Rest 2minutes between each set

#PERFOMANCETRAINING

Then...

5 Rounds (Not for time, but try and do everything unbroken)

15 KB Bent Over Rows each arm

15 Push-Ups

https://www.youtube.com/watch?v=4Y-flSp67CY&t=8s

12
20
FOR TIME
*You need 2 KBs today

400m Farmer Carry (2 KBs) 53/35

40 KB Squat Cleans (1 KB)
40 KB Push Presses (1KB) *Switch sides as needed
200m Farmer Carry (2 KBs)
20 KB Squat Cleans (1 KB)
20 KB Push Presses (1 KB)
100m Farmer Sprint (2 KBs)
10 KB Squat Cleans (1 KB)
10 KB Push Presses (1 KB)

https://www.youtube.com/watch?v=1ILyTid3SA8&t=7s

REST 21
22
FOR TIME
50-40-30-20-10
#PERFOMANCETRAINING

Double KB Lunges (walking or reverse stepping)

Push-Ups

https://www.youtube.com/watch?v=aGT8fhcD4qo&t=3s

13
“
GOOD OLD GRUNT WORK.
NOTHING FLASHY.

“
23
TEAMS OF TWO
Against a 20 minute Running Clock

120 KB Snatches (right arms only) 53/35

120 Burpees
120 KB Snatches (left arms only) 120 Air Squats
Max 10m Sprints in reaming time

Rest 3min.

Against a 10minute Running Clock:

60 Single Arm KB OH Lunges (right only)

60 Burpees
60 Single Arm KB OH Lunges (left only)
60 Air Squats
Max 10m Sprints in reaming time

https://www.youtube.com/watch?v=3V75UA7OVI4&t=3s

FOR TIME 24
21-15-9

KB Squat Cleans 70/53lb

Dips
(Off of a box or something about 20” off the ground.
You can put the KB on your lap for added weight.) #PERFOMANCETRAINING

*If you have rings or a bar for the dips, use it!

Rest 5min.

(Repeat)

https://www.youtube.com/watch?v=JagK8iaEHlc&t=2s

15
25 REST

EMOM 26
EMOM x 7min
7 American KB Swings
7 KB Squats
7 American KB Swings

immediately into;

EMOM x 7min
14 Burpees

immediately into;

EMOM x 7min
10 Toes To Bar
(Scale:20 Sit-Ups with feet anchored to KB.
Scale to 15 reps if you can’t get 20)

https://www.youtube.com/watch?v=zgXXS1G_69w&t=4s

27FOR TIME
KB Fran - 21-15-9
Double KB Thrusters 35/26 (Advanced: 53/35)
Pull-Ups
#PERFOMANCETRAINING

(*Sub for a 400m Run if you don’t have access to a bar)

Rest 5-10min. (Should be pretty fatigued)
Not for time (Split however you want) Options: 70/53/35
100 Floor Press (50 each side)
100 Bent Over Rows (50 each side)
https://www.youtube.com/watch?v=3VEOxc6hUjY&t=3s

16
28 AMRAP
KB Chief - 3min. AMRAP

3 Double KB Hang Cleans 53/35 (Advanced: 70/53)

6 Push-Ups
9 Air Squats

1min. REST

Repeat for 5 Rounds. Start where you left off for scoring.

https://www.youtube.com/watch?v=Z-b_XdzL2qA&t=2s

REST
https://www.youtube.com/watch?v=A38iSuf9cwo
29
30FOR TIME
Nancy - 5 Rounds
#PERFOMANCETRAINING

15 Single Arm KB OHS 53/35 (Switch whenever)

400m Run

https://www.youtube.com/watch?v=X-dYby6UJUI&t=4s

17
“
BECAUSE LETS ADMIT IT,
YOU’RE AN ADDICT.

“
BONUS

01 AMRAP
1) 4minute AMRAP

25 American KB Swings 53/35 15 Burpees

Max 1-arm KB
Snatches from the hang
in remaining time

2) Same workout, but KB Clean and Jerks from the hang in

remaining time

3) Same workout, but KB Goblet Squats in remaining time.

Rest 1min. between each section

Score is the snatches, clean & jerks, and goblet squats

BONUS

02
added together. The other stuff is not included.

FOR TIME
Filthy 50
50 Box Jumps (20-24 inches)
50 Kettleball Swings 53/35
50 Push-Ups
50 Walking Lunges (Bodyweight)
50 Sit-Ups
50 Push Press (25 each side)
#PERFOMANCETRAINING

50 Super-Mans
50 Air Squats (Goblet for advanced)
50 Burpees
50 Double Unders

19
BONUS

03 FOR TIME
Bull - 2 Rounds

200 Double-unders
50 Single Arm KB Overhead squats 53/35
(Switch every 25)
50 Push-Ups
Run 1 mile
BONUS

AMRAP 04
Fight Gone Bad - 3 Rounds (For Total Reps in 17 minutes)

1 minute KB Goblet Squats

1 minute KB Sumo Deadlift High-Pulls
1 minute Box Jumps (20 in)
1 minute KB Push Press (alternate whenever)
1 minute of 10m Shuttle Sprints

1 minute Rest

*Options: 53/35lb

Perform 1 minute of work at each of the 5 stations.

Move immediately to the next station after 1 minute. The clock
does not reset or stop between exercises. One-minute break is
#PERFOMANCETRAINING

allowed before repeating each round.

One point is given for each rep.

20
BONUS

05 FOR TIME
2 Rounds

12 Burpees
12 Thrusters (6 each side) 12 Burpees
12 Power Snatch (6 each side) 12 Burpees
12 Push Jerks (6 each side)
12 Burpees
12 Squat Cleans
12 Burpees
12 Overhead walking lunge

*53/35lb or 70/53lb for Advanced BONUS

AMRAP 06
20minutes

10 KB Push press*
10 KB Swings
10 Box jumps
(find something about 20-24 inches high) #PERFOMANCETRAINING

(*Try 53/35lb)

21