Warm up with joint mobility/Indian clubs, then:- “15/15 Kettlebell double clean and press”:- Work for 15 secs, rest for 15 secs for 24 rounds (12 minutes). Goal is 4 reps per working set >=50% body weight, to total at least 96 reps. Finisher:-...
Joint mobility and Indian clubs, then:- 3 rounds, resting 30 secs between rounds:- Alternating kettlebell cleans x 20 Powerwheel roll outs x 20 Then:- 3 rounds, resting 30 secs between rounds:- Alternating kettlebell high pull x 20 Kettlebell half get-up x 10 (each...
Warm up with Indian clubs and joint mobility, then:- “100 Metre Challenge” = handstand walking for 10o metres in as few sets as possible. Pick one of the following depending on your level:- Toes on wall and walk laterally Partner assisted handstand walking...
Dynamic body-weight warm up for 3 rounds:- Hindu squats x 10, sit-outs x 10, push-ups x 10, then:- 5 rounds with 60 secs to 90 secs recovery between exercises:- Sprawl to sandbag zercher clean x 5 Max effort plyo-push ups x 10 Then:- 4 rounds with 60 secs to 90 secs...
Warm up with Indian club training and Chinese Tea Cups, then:- Bi-plex 1:- 4 rounds with sufficient recovery between exercises:- 3-5 x Weighted dips (using kettlebell attached to belt or weighted vest) 3-5 x Kettlebell heavy press Bi-plex 2:- 4 rounds with sufficient...
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....
