Bodyweight warm up: 10 x heists, 10 x bodyweight squats, 10 x push-ups for 3 rounds, then:- “Strength Circuit” Complete 3 rounds with sufficient rest between each exercise to ensure that you are fresh:- Double kettlebell or barbell dead lifts – 6 to...
Warm up with kettlebell cleans, progressively increasing weight, then:- “30/30 Clean & Jerk”:- Work for 30 secs, rest for 30 secs for 20 minutes – change arms each working set. Then:- Indian Clubs
Warm up with Indian Clubs, then:- Battleropes Work for 30 secs, rest for 30 secs for each exercise, for 2 rounds:- Battle Ropes alternating hands Battle Ropes slams Battle Ropes simultaneous hands Battle Ropes side to sides Battle Ropes alternating hands with squat...
Warm up with joint mobility/Indian clubs, then:- “15/15 Kettlebell double clean and press”:- Work for 15 secs, rest for 15 secs for 24 rounds (12 minutes). Goal is 4 reps per working set >=50% body weight, to total at least 96 reps. Finisher:-...
Joint mobility and Indian clubs, then:- 3 rounds, resting 30 secs between rounds:- Alternating kettlebell cleans x 20 Powerwheel roll outs x 20 Then:- 3 rounds, resting 30 secs between rounds:- Alternating kettlebell high pull x 20 Kettlebell half get-up x 10 (each...
Warm up with Indian clubs and joint mobility, then:- “100 Metre Challenge” = handstand walking for 10o metres in as few sets as possible. Pick one of the following depending on your level:- Toes on wall and walk laterally Partner assisted handstand walking...
