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....
Warm up with 5 to 10 mins of agility ladder drills or rope skipping, then:- Perform as many rounds as possible in 15 minutes:- Kettlebell snatches x 5 right and x 5 left Hindu push-ups or regular push-ups x 10 Sprawls or prisoner squats x 15 Kettlebell double arm...
Warm up with 5 mins of punch bag training, then:- Kettlebell double cleans 15/15 – work for 15 secs, rest for 15 secs for 3 minutes (6 working sets) – aim for 5 to 6 reps each working set, increase weight if you can complete more than 6 reps with good...
Dynamic warm up using a lighter kettlebell than normal – swings, cleans & presses, then:- Complete the following for time (aim <10 mins) with perfect form – there should be no rest between exercises or sets – this is high intensity! Set 1: 1 x...
