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...
