Don’t count reps, don’t use the timer, just work instinctively and practice! Indian clubs Handstands and walking on hands Push-ups variations: Hindu push-up, rolling push-ups, scorpion push-ups, plyo-push-ups, Iranian push-ups Chin-ups and bar work; Kips,...
Warm up with Indian club work, then:- Complete 5 rounds of the following AFAP (as fast as possible – with good form):- 10 x Kettlebell snatches – 5R/5L 10 x Burpees 10 x Sledgehammer tyre strikes or med ball slams Then:- 5 minutes Kettlebell windmills Qigong...
Dynamic warm up using a lighter kettlebell than normal – swings, cleans & snatches, then:- Work for 40 secs rest for 20 secs for 3-4 rounds:- Sprints on agility ladders Kettlebell snatch left Battle ropes Sprawls Kettlebell snatch left Med ball touch downs...
Dynamic body-weight warm-up for 3 rounds:- Hip Heists x 10, vertical jumps x 10, push-ups x 10, then:- “15/15 workout” Kettlebell single arm snatches; work 15 seconds, rest 15 seconds for 12 minutes (24 working sets) – change arms each working set. Target = 6 to 8...
Dynamic warm up for 5 to 10 minutes on the punchbag and speed ball, then:- 5 rounds, resting 60 secs between rounds:- Plyo-push-ups x 5 @ max effort Handstand wall walk ups (toes on wall) x 3-5 Jungle Gym / ring dips x 8-12 Then:- 10 to 15 minutes kettlebell jerk...
Warm up with 6 rounds of: Thai knee kicks x 2, push-ups x 2, sprawls x 2, then:- 5 rounds with 60 secs recovery between rounds:- Sandbag overhead press (@50%+ body-weight) x 10 Push-ups x 10 Alternating TNT cable punching x 50 Finisher: 5 minutes Kettlebell Turkish...
