Warm up with 5 to 10 mins of punch bag training – throw combos, then:- Once through with miminal rest:- 2 mins punch bag 50 x sledge hammer tyre strikes (25 per side) 2 mins punch bag 25 x sprawls 2 mins punch bag 25 x double kettlebell cleans or bar bell cleans...
Warm up with kettlebell swings and cleans using a lighter kettlebell than normal, then:- 5 rounds resting 60 secs between rounds:- Plyo push-ups x 5 (at full power) Kettlebell double cleans x 10 Sledge hammer tyre strikes x 10 Then:- Kettlebell windmills, alternating...
Dynamic kettlebell warm up using a light kettlebell – 5 x swings, 5 x cleans, 5 x clean and press – left and right for 3 rounds, then:- Complete 8 to 10 rounds, resting 30 to 60 secs between rounds:- Kettlebell snatch right x 10 Kettlebell snatch left x 10...
Warm up with 10 mins of kettlebell swings, cleans, pulls and snatches using a lighter kettlebell than normal then:- Complete 8 to 10 rounds with 30 to 60 secs rest between rounds:- Double Kettlebell or barbell cleans x 10 Heavy sledgehammer tyre strikes x 10 Then:-...
Dynamic body-weight warm up: 3 rounds:- 10 x hip heists, 12 x squat jumps, 10 x Hindu push-ups, then:- Complete 2-3 rounds, working for 40 secs, resting for 20 secs for each exercise:- Sandbag shouldering Kettlebell double arm swings Sprawls Kettlebell single arm...
Warm up with TNT cables – 3 rounds of:- 40 x alternate punching, 40 x alternate pulls, 12 x woodchops (6 x right, 6 x left), then:- 6 rounds, alternating between:- Sprawl to sandbag Zercher clean x 5 Sledgehammer tyres strikes x 10 Sprawl to sandbag Zercher...
