Warm up joint mobility and rope skipping skills, then:- 4 rounds, working for 45 secs, resting for 45 secs:- Alternate kettlebell snatch (one swing on hand change) 24″ to 32″ box/tyre jumps Sprawl to double kettlebell clean Heavy punch bag punch outs 10 to...
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 some light kettlebell swings for 5 to 10 mins, then:- 5 rounds, resting 30 secs between rounds, using as heavier a sandbag as possible for the reps shown:- Sandbag Zercher cleans x 5 Sandbag push press x 5 Sandbag back squats x 5 Then:- “Press &...
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...
Warm up with joint mobility, then:- 4 sets of kettlebell single arm clean and jerk (long cycle) rep range – 10 to 15 per arm Then:- 5 rounds:- Double kettlebell long cycle – work for 90 secs rest for 30 to 60 secs – focus on form and finishing the...
Warm up with kettlebell swings and around the body passes, then:- Work for 30 secs, rest for 30 secs for 3 to 4 rounds:- Alternating kettlebell swings Bodyweight sprawls Kettlebell single arm long cycle (clean & jerk) left Kettlebell single arm long cycle right...
