Dynamic warm-up using a lighter kettlebell than normal – swings, cleans and half-snatches, then:- “36:36 Kettlebell Snatch” Work for 36 secs, rest for 36 secs – kettlebell single arm snatch for 12 to 20 rounds depending on conditioning. Change...
Warm up with joint mobilty and kettlebell swings and cleans, then:- “30/30” Work for 30 seconds, rest for 30 secs for 4 rounds:- Kettlebell double arm swings – go heavy Burpees Med ball slams or sledge hammer tyre strikes Mace ‘grave...
Dynamic and progressive warm up using a variety of kettlebell single cleans, double cleans, single presses and double presses, then:- “40:20” Work for 40 seconds, rest for 20 seconds for 6 mins per exercise, resting 1 minutes between each exercise:-...
Dynamic med ball warm up – 10 x Russian twists, 10 x wood chops (left & right) 10 x slams. – 3 rounds, rest 60 secs between rounds, then:- “Card Deck” To perform the card deck workout, you will start with a fully shuffled deck of playing cards (52...
Warm up with kettlebell swings, cleans and presses using a lighter kettlebell than normal, then:- Double kettlebell clean and press (>= 50% bodyweight) – work for 15 secs, rest for 15 secs for 12 minutes (24 working sets). Aim for 4 to 5 reps per working set....
