Forging The Elite Fitness
Crossfit Indonesia Kettlebell Indonesia TRX Indonesia rip60 indonesia Crossfit Jakarta Crossfit Bandung Rebel Crossfit Kettlebell Jakarta Kettlebell Bandung Rebel Kettlebell TRX Jakarta TRX Bandung
There's no such thing as k-Bell for kids
Kettlebell is a simple and yet most powerful workout tool, doesn't matter how old or in which sports level you are, you all will start at the same point, exhausted and back pain, it's not only build body coordination and endurance but also mental
WOD
10 min 1 x 8kg/16kg/24kg Kettlebell Swing
10 min 1 x 8kg/12kg/20kg Kettlebell Jerk
100 1 x 4kg/6kg/10kg Clubbell Bruiser Swipe

Saturday, July 28 2012
Saturday, August 4 2012
Monday, August 6 2012
Tuesday, August 7 2012
WOD
3 laps of :

100m 100kgs Power Sled
3 min Tyre Hammer
100m 2x 24kgs KB
Farmer Walk
3 min Battling Ropes

WOD
3 laps of :
​
50 15kgs Clubbell Swing
40 Rocca Push Up
50 2x10kgs Clubbell Rockit Swing
40 Sit Thru Knee
50 15kgs Flag Squat
40 Spinal Rock
WOD
15 min AMRAP
​
5 Muscle Up
10 150%BW Back Squat
15 Handstand Pushup
Monday, July 30 2012
Tuesday, July 31 2012
Thursday, August 2, 2012
WOD
5 laps of :
​
10 Touch Jump
10 20kgs Barbell TGU
10 Globe Pullup

WOD
Chest Press 100%BW
Dead Lift 100%BW
Reverse Grip Strict Pull up

21 - 15 - 9
WOD
100 Air Squat
90 Side Hurdle Jump
80 Matrix Lunges
70 Sit Thru Plank
60 GHD Hyperextension
50 60cm Box Step Up
40 Suspension 1 Leg Push Up
30 Jumping Pull up
20 Knee to elbow
10 Handstand Pushup
Metcon Madness
Friday, July 27 2012
WOD
50 10kg OH Lunges
45 32kg KB Swing
40 60cm Box Step Up Wallball
35 2x8kg KB Situp
30 Clubbell Flag Squat
25 Kipping Pullup
20 12kg/24kg KB Hi Pull
15 TRX Seesaw
10 HS pushup
5 15kg/30kg Barbell Snatch
Wednesday, July 25 2012
WOD
Kettlebell Static Hold
8kgs/12kgs KB
Overhead
Clean
Farmer
Start from 2 minutes each, decrease 15 sec on each rep.
Total 27 minutes
Tuesday, July 24 2012
WOD
100 Burpees
100 Wallball
100 Knee To Elbow
Monday, July 23 2012
WOD
Chest Press 100% BW
Back Squat 100% BW
20kg OH Step Up (50cm)

21 - 15 - 9
Friday, July 20 2012
WOD
3 Hi Pull
3 Barbell Push Press
20 60cm Box Jump
​
10 reps Start with 35kgs Barbell, increase 5 kgs every each reps

Give yourself a chance
Won't achieve anything if you never give yourself a chance, keep fighting