Warm up with 5 to 10 mins of handstands / handstand kick-ups, then:- “J Rock” Perform 2 rounds of both push and pull triplexes, digressing in difficulty and total 30 reps per round:- Pushing:- Jungle Gym / ring dips Jungle Gym / ring push-ups @ 90 degrees...
Warm up with some kettlebell swings and cleans using a lighter kettlebell than normal, then:- Work for 40 secs, rest for 20 secs on each exercise. Complete 3 rounds with one minute rest between rounds:- Squat thrust to sandbag zercher clean Sandbag bear hug squats...
Dynamic body-weight warm-up: Air squats x 15, push-ups x 10, sit-outs x 10 – 3 rounds resting 30 secs between rounds, then:- (Perform Turkish get-ups on both left and right, progressively increased weight) 6 x Kettlebell Turkish get-ups 2 minutes heavy punch...
5 to 10 minutes warm up using a lighter kettlebell than normal: swings, cleans and presses, then:- As Many As Possible In 10 Minutes (with perfect form):- Kettlebell clean and press Rest 2 minuted, then:- 6 rounds, resting 1 minute between rounds:- Sprawl to sandbag...
Warm-up with some light kettlebell work, then:- Work for 40 seconds, rest for 20 seconds for 12 minutes:- Kettlebell single arm long cycle (clean and jerk) – change arm each working set Rest 2 mins, then:- Work for 40 seconds, rest for 20 seconds for 6 minutes:-...
Warm up with skipping drills: Alternate feet, side to sides, crossovers, high knees, then:- 60 secs per exercise, do one after the other with no rest and then rest 30 to 60 secs between rounds – complete 3 to 5 rounds:- Single arm kettlebell snatch or swing...
