SWING FREE OR DIE - Kettlebells & Bodyweight
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Kettlebell Safety

What Kettlebell Size Should I use?
Training Philosophy

Why Swing Free Or Die Is For You
Swing Free Or Die Program

Swing Free Kettlebell Program.pdf
Swing Free Or Die Highlights
Warm Ups

Swing Free or Die Warmup PDF.pdf
SAQ: Foot Speed Drills
Athletic Warm Up
Whole Lot of Lunges Warm Up
Kettlebell Pyramid Warm Up
Warm Up Bodyweight Movements

Spinning Sumo Squat
Lateral Lunges
Close Gate to Lunge
Open the Gate to 45 Degree Lunge
Backwards Lunge with a Twist
High Knee Hug to Lunge
Hip Flexor Stretch
Leg Sweep
Week 1 & 2 Exercises

Front Squats
Military Press
Renegade Rows
Ballistic Cleans
Bulgarian Split Squats
Pressing Turkish Get Up
Snatches
Double KB Half Snatch
Double KB BOR (Bent Over Rows)
Double KB Push Press
Farmer’s Lunges
Week 3 & 4 Exercises

Step Back KB Overhead Lunges
Renegade Row with Push Up
Thruster (Squat and press)
Ballistic Clean to Jump Back
Gorilla 🦍 Rows
Double KB Snatches
Racked KB Lunges
See-Saw Press
Week 5 & 6 Exercises

Armor Building Complex
Maker Complex
Snatch to Step Back Lunges
Hero Press
Devil’s Press
Gorilla 🦍 Cleans
Week 7 & 8 Exercises

Man Maker or WoMan Maker
KB Jump Split Squats
Short Cycle (Clean & Press)
Gorilla 🦍 Snatches
Post Workout Recovery

Full Body Stretch Routine

Swing Free Or Die Program

This is where you print out or save to your electronic device for reference.

This is the plan.

Plan the work and work the plan!

2 Lessons