Warm up with joint mobility, then:- 4 sets of kettlebell single arm clean and jerk (long cycle) rep range – 10 to 15 per arm Then:- 5 rounds:- Double kettlebell long cycle – work for 90 secs rest for 30 to 60 secs – focus on form and finishing the...
Warm up with kettlebell swings and around the body passes, then:- Work for 30 secs, rest for 30 secs for 3 to 4 rounds:- Alternating kettlebell swings Bodyweight sprawls Kettlebell single arm long cycle (clean & jerk) left Kettlebell single arm long cycle right...
Warm up with 10 mins of kettlebell swings, cleans and snatches using a light kettlebell, then:- 3 rounds, resting 1 to 2 mins between rounds, the goal is not to stop during each round:- Double arm swings x 20 Single arm swings left x 10 Single arm swings right x 10...
Dynamic body-weight warm up: 10 x hip heists, 10 x Hindu squats, 5 x handstand kick ups – 3 rounds with 30 secs rest between rounds, then:- “As Many Rounds as Possible in 20 Minutes” Note total rounds plus exercises and reps completed at 20 minutes,...
Warm up with 5 to 10 mins of handstand kick-ups, then:- Complete 10, 8, 6, 4 and 2 reps, alternating between the following for time:- Sprawls Hindu push-ups Then:- Complete 10, 8, 6, 4 and 2 reps, alternating between the following for time:- 24″ to 32″ box...
“Our greatest glory is not in never falling, but in rising ever time we fall” – Confucius 60 x Hindu push-ups AFSAP (in as few sets as possible), then:- 5 minutes of kettlebell Turkish get-ups, then:- “15/15 workout” Kettlebell single arm snatches; work 15 seconds,...
Warm up with kettlebell swings, cleans and presses with a lighter kettlebell than normal, then:- Perform 10, 15, 20, 15 and 10 reps alternating between the following:- Kettlebell single arm swings – reps are for both left and right Kettlebell renegade rows...
Warm up with 5 to 10 mins of handstands / handstand kick-ups, then:- “J Rock” Perform 2 rounds of both push and pull triplexes, digressing in difficulty and total 30 reps per round:- Pushing:- Jungle Gym / ring dips Jungle Gym / ring push-ups @ 90 degrees...
Warm up with some kettlebell swings and cleans using a lighter kettlebell than normal, then:- Work for 40 secs, rest for 20 secs on each exercise. Complete 3 rounds with one minute rest between rounds:- Squat thrust to sandbag zercher clean Sandbag bear hug squats...
