10 mins dynamic warm up using a lighter kettlebell than normal:- Swings, cleans, jerks and half-snatches then:- Kettlebell double Jerks x 1 minute Rest 1 min, then:- Kettlebell snatches x 2 minutes ( 1 min per arm) Rest 1 min, then:- Double kettlebell long cycle...
Dynamic warm-up for 5 mins using a light kettlebell – use a combination of swings, cleans, presses and jerks, then:- Sandbag workout – for strength & power:- 5 rounds for time (keep any rests short):- Sandbag cleans x 5 Sandbag shouldering x 8 (4 each...
Mobility warm-up, then:- Perform continuous cycles of the below kettlebell exercises for 4 rounds – 3 minutes per round, resting 60 secs between round. Swap arms after each cycle:- Kettlebell single arm swings x 5 Kettlebell single arm cleans x 5 Kettlebell...
Dynamic body-weight warm-up: 5 x sprawls, 10 x push-ups, 16 x skaters – 3 rounds, then:- Kettlebell double hand swing x 10 1 x burpee Kettlebell double hand swing x 10 2 x burpees Kettlebell double hand swing x 10 3 x burpees Kettlebell double hand swing x 10 4...
Joint mobility warm up, then:- From an idea by Matthew Palfrey – As many rounds as possible in 20 minutes:- Men aim for a 35kg sandbag; women aim for 15kg. 5 x Jungle Gym / ring pull-ups 10 x Sandbag push-press 15 x Sandbag back squats Finisher:- Sledgehammer...
