Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to do another row/run/bike/walk mix-up with kettlebells, bodyweight, and the Bulgarian Bag. A nice FIST kitchen sink style training session. I like these on / off the rower sessions because it breaks up the monotony of just rowing. We are going to hit a 30 minute AMRAP session.
25 minute AMRAP
Row/Run/Bike 500M
20 BB Spins
10 Kettlebell C&J (5L/5R)
10 BB Snap downs
10 Squat Thrust
Final Set
Row/ Run / Bike max meters in 15 minutes
Warmup with joint mobility, dynamic movement, and foam roller. Simple today. Pick one of your favorite training exercises and one of your least favorite training exercises, and put them together in a combo. We all need to work on our weaknesses to really improve.
Snatches and Over Head Squats are mine.
Need to work on OHS flexibility and strength
5 Rounds
30 snatches 15L / 15 R
12 OH Squats (moderate weight) 6L / 6R
Take rest as needed
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a Kettlebell and Bulgarian Bag timed circuit doing as many reps as possible within each interval. Focus on form and quality reps rather than speed. The good news is the session is 20 minutes, the bad news is that once you start, there is no rest..
Warmup with joint mobility dynamic movement, and foam roller. Today we are going to hit a bodyweight chipper. Each exercise will be performed 30-20-10 reps. So tons of volume today. Don't worry, no burpees ;-).. This is a fast efficient way to get a ton of work completed in short amount of time. Pick 5-6 movements and get after it. As always, never sacrifice form for speed. If you need to stop and take a break, do so..
Down then Up...
30-20-10
10-20-30
Mountain Climbers
Push-ups
Curtsy Lunge
Russian Twists
Crunches
Shoulder Taps
Extra : Row, Run, or Bike for meters, miles or time..
Warm up with joint mobility, dynamic movement, and foam roller. Today we are going to hit a 5 exercise circuit that will test your muscle and cardio endurance. You can perform this training session with body weight, kettlebells, dumbbells, or a 45 pound bar. This will be a full body session. Remember focus on quality reps.. You are going to be fatigued by the end.
5 rounds
20 push ups or chest press
20 chest to bar or bent over row
20 shoulder press or jump pull ups
20 squats
20 good mornings
Finish up with 5-6 minutes or ab and lower back work.
Warrmup with joint mobility, dynamic movement, and foam roller. Today we are going to do grab bag workout. Put several different body weight, kettlebell, barbell, etc.. exercises into a bag and have your team pick one out. Figure out if you are going to do reps or time, and there you have a training session. It is a fun way for the group to have some input into what they are doing, but the mad scientist always decides what ingredients go into the formula.. So choose your exercises wisely.
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a Bulgarian Bag and Battling Ropes combo. Several sets of 1 Bulgarian Bag movement followed by a turn with the ropes. This is a great core/grip/endurance/strength training session. Very simple in design. Use your timer and work for 20 seconds and rest for 10 seconds. Similar to a tabata protocol, but it is an effective way to work with a large group and get tons of reps.
Ropes
Spins
Arm Throws
Clean and Front squat
Hammer Curls
Snap Downs
Warm up with joint mobility, foam roller, and dynamic movement. Today is a super simple workout. Just two movements. Turkish get ups and suit case dead lifts. It is a great full body workout, plus a little extra for the posterior chain. Make sure that you hit the foam roller after you are finished as well. This is sneaky hard.
15 minutes amrap
2 TGUs L
2 TGUs R
6 Double Cleans
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit an "EMOTM" training session. Just a few exercises done as quickly and safely as possible. As always, never sacrifice form for speed. This type of training session will amp up our conditioning. So get a good warmup and get after it!!!
20 minute EMOTM
3 SCDL
5 Kettlebell Front Squats
5 Double Kettlebell Hi-Pulls
3 Double Clean and Jerks
3 sets of max pull ups
3 sets of max dips
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit some hills, Walter Payton style. Throw in some strength movements and you have a great training session. So be ready to push. Like yesterday, find your moment in the mud, and embrace it. Get 1% better today.
10 rounds
25 yard hill sprint
5 Clean and Jerk L
5 Clean and Jerk R
5 Clean and Front Squat L
5 Clean and Front Squat R
10 Swing
Fightmaster yoga with Professor Flavio Almeida.. Great class for athletes..
https://www.youtube.com/watch?v=ijQZDSy98Jw
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a FitBall and Battling Ropes combo. Several sets of 1 FitBall movement followed by a turn with the ropes. This is a great core/grip/endurance/strength training session. Very simple in design. Use your timer and work for 20 seconds and rest for 10 seconds. Similar to a tabata protocol, but it is an effective way to work with a large group and get tons of reps.
Ropes
Spins
Arm Throws
Swing Squat
FitBall Smash
Snap Downs
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a 40/20 training session. 2 quick 10 minute periods with no repeated exercises. All you need is your bodyweight and a single kettlebell. Take a short break in between periods, or just start at the top again and rip straight through it. I find that I get the best conditioning benefit when I just keep going. 2:1 work to rest ratio is great builder..
2 sets : 40 seconds on / 20 seconds off
Hand to Hand Swings
Push-ups
Goblet Squats
Dead Clean L
Dead Clean R
Snatch L
Snatch R
Sit-Outs
Thruster L
Thruster R
Warm up with joint mobility and dynamic movement. Today we are going to be hitting the bells again for a good strength and conditioning workout. It will incorporate some body weight exercises as well. Focus on getting the most out of each movement to maximize your strength and conditioning. Only YOU know how hard you are pushing, and ultimately it is you get the results. So push hard.
5 rounds
20 walking tactical lunges
20 walking see-saw press
10 double bent over rows
20 swing 10L/10R
10 burpees
Ab/back-ham work
Warm up with joint mobility and dynamic movement and just let that flow into today's workout. Today we are going to do 5 you love (or don't mind so much) and 5 you hate.. These are all Bulgarian Bag movements today. So write down as many as you can think of, and then pick out 5 and 5. Once you've decided on your 5 and 5 pair them together and do one exercise you "love" followed by one exercise you "hate". Focus on improving upon the one you "hate". Create a mental challenge and push through something that may be physically and mentally difficult.
Warmup with joint mobility, foam roller, and dynamic movement. Rack 'em up. Old school back squat with a step up chaser, 1 legged dead lifts, and a little foot work. Simple strength and conditioning day. If you don't have access to a squat rack, you can use dumbells, kettlebells, or body weight (just increase the reps a bit). You can also roll out after each round to continue to break up fascia in your legs. This will increase blood flow and help muscle tissue to recuperate.
5 sets
5 back or front squats (increase work load each work set after warmup set)
5 L/R one legged dead lifts
10 step ups
agility ladder
50 jump rope skips
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit an endurance and HIIT combo training session. Distance row/run/bike/walk (your choice) mixed in with an Odd-Even EMOTM HIIT style kettlebell / Bulgarian Bag combo. Make sure you're good and warmed up, and get after it.
10 Minutes Row/Run/Bike/Walk Max Meters/Miles
12 Minute EMOTM
Even - 15 BB Snapdowns & 5 BB Front Squats
Odd - 5 Burpees 5 KB Snatch L 5 KB Snatch R
10 Minutes Row/Run/Bike/Walk Max Meters/Mile
Warm up with joint mobility, dynamic movement, and foam roller. Pretty straight forward. Jail House training.. All body weight today. Today will be one of those sneaky hard crushers..
3-5 rounds
100 Jump Rope
80 Crunches
60 Squats
40 Push ups
20 Sit outs (10L/10R)
5 Burpees
5 Baseball pull-ups
