Sun: rolling with kids, Mon: 3xea clean&press kb 16, 1 ABC kb 24, MC6HC Upper #6 phase 1 3 rnds 16+16 (16+24 for 2 sets) MC6HC Upper #6 phase 2 3 rnds 16+16 (10 presses but last 5 pushups on knees) evening: 5 trx pike+knee tuck, swiss ball crunches, 4x (2 halo+2 goblet squats) Tue: 2x leg raises,2x chin-ups, crunches, 5ea snatches MC6HC Lower #6 phase 1 3 rnds 16 4+2xclean&press kb 24, 5xclean&press kb 16 Wed: cutting, chopping, carrying firewood, heavy resistance band curls + thrusters - 2 rounds of 5, 2rnds of trx row to failure,2x5ea swing+face pull, Thur: 10 swings,MC6HC Lower #6 phase 1 3 rnds kb 16, 10 swings, 2x [5x double kb clean + 5 sumo deadlift] kb 16+24 evening: playing with bulgarian bag - spins, double spin to arm throw, snatches Fri: 2x [crunches w/16kg, leg rises, crunches to failure], 6ea bulgarian bag spins, bridges, rolling with kids Sat: firewood carry, sandbag spins, carries, arm throw, 2x ABC kb 24, 5ea cleans,

Hey Chandler, you used have an outstanding quick kettlebell vid on youtube. Seems like it was one arm swing,snatch,squat press,2 arm swing per side ×5 . Can you repost or drop the link here? One of the best wk outs & I can't find it anymore. Thanks, John

Sun: grip strenghtener, bulgarian bag: (4x spin, 4x[pullover, kimura situp, shinbox+ 2x halo]), 3 heavy rb bench presses, MC6HC Upper #5 phase 1 3rnds kb16+16 for presses, 1x24 for carries (2 rnds w/added light band for presses) + 1 round with additional 2 heavy band presses (failure) + pushups drop set, cutting, chopping, carrying firewood evening: MC6HC Upper #5 phase 2 3rnds kb16+16, bulgarian bag 5x snatches, 2x double spin to arm throw, High-knees to sprawl 2x1 min, Mon: MC6HC Lower #5 phase 1 3rnds kb16+24, MC6HC Lower #5 phase 2 2rnds kb24, Tue: bulgarian bag: 6x snatch, 6ea spins Wed: 3x10 swing+face pull, 2 rounds of [light rb flyes + 5 heavy rb thrusters], 4xABC kb 24kg Thur: 5ea clean&press kb 16kg bulgarian bag: 2x [6ea kneeling spins, 10 rows, 4x pullover, kimura situp, shinbox+ halo] MC6HC Total #5 phase 1 3rnds kb16+16, Fri: 10x swing, 10ea 1hand swing+face pull, MC6HC Total #5 phase 2 2rnds kb16, 2ea clean&press kb24, 5ea swing+face pull, 2 rnds of rings pushups drop set, Sat: 10x swings, 1x Humane burpee kb 24,

Sun: 12 min cardio [ bulgarian bag: 4x double spin + splow, 4x spin to arm throw, 6x pullover-kimura situp-jumping sit through, 6x halo 2 min reflex ball boxing, 3x ABC kb 24, 1 min light resistance band boxing) Mon: jumping jacks, MC6HC Upper #4 phase 1 4rnds kb 16+16, rings pushups drop set, dead hangs (rope and rings) 20s, rope climbing, grip strengthener evening MC6HC Upper #4 phase 2 2rnds kb 16+16, Tue: chin-ups 2+2+3, trx rows 2xfailure, 3x5 kb rows Wed: jumping jacks,shoulder stretching, MC6HC Lower #4 phase 1 3rnds kb 16+24, evening: MC6HC Lower #4 phase 2 3rnds kb 16+16, 8+8 cleans, 8 goblet press kb 24, Thur: chopping firewood, carrying it etc, trx triceps and curls Fri: MC6HC Total #4 phase 1 3rnds kb 16+16, heavy rb presses, curls, 2x rings pushups+ rows evening: MC6HC Total #4 phase 2 1rnd kb 24,(reduced to 3 reps in set), 2 rnds kb 16 Sat: kb around the world, 1ea very slow clean and press, 5ea cleans (kb24)

Sun: bulgarian bag: 1 min of snatches and swing squats, 1 min of double spin to arm throw and cement mixer, 2x[pullover, kimura situp, shinbox+ 2x halo] Mon: bulgarian bag: 8ea spins, 4xea arm throws, 6x[pullover-kimura situp-jumping sit through] MC6HC Total#2 phase 1 4rnds kb 16+16kg, Tue: 10x swing 24kg, MC6HC Total#2 phase 2 3rnds kb 24 for snatches, 16kg for the rest, Wed: 5 min emoms: 5ea snatches kb 24kg, 5ea snatches kb 16kg, 10 swings 24kg,5ea snatches kb 16kg, 10 swings 24kg, MC6HC Upper#3 phase 1 3rnds 2x16kg, 24+16 for walks, 3x ea bench press kb24kg evening: MC6HC Upper#3 phase 2 3rnds 2x16kg, Thur: 20+10+10 swings, 10+10 swings/face pulls kb24kg, MC6HC Lower#3 phase 1 4rnds 24+16 kg, bulgarian bag: 4x ea double spin to arm throw, Fri: MC6HC Lower#3 phase 2 2rnds 24+16 kg, evening: 1x ABC, trx rows to failure Sat: neck bridges and stretching, ab wheel, playing with swiss ball, MC6HC Total#3 phase 1 3rnds 16+16 kg, MC6HC Total#3 phase 2 1rnd 16+16 kg, playing with bulgarian bag: spins, snatches, cleans, cement mixer, drop - catch kb24 halos, around the world, goblet walk