Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a farmer's walk circuit from Pavel Krotov. 1 minute intervals. 20 seconds carry / 20 seconds double kettlebell movements / 20 second rest. Should be a good go..
3 Rounds
20 seconds Carry / 20 seconds Work set / 20 seconds Rest
Farmer's walk / SCDL
Rack walk / Bent Over Row
OH Carry / Double Clean
Farmer's walk / Front Squat
Rack walk / Double Jerk
Warm up with joint mobility and dynamic movement. Simple sequence today. Turkish get ups. Simply set your timer and go. I like to get as many in a row as I can with one arm before I switch to singles. 15-20 minutes with no rest usually gets it done. Throw in some more stretching at the end, and call it a day.
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a plate workout. Full body go with multiple exercises. Simple and effective. If you don't have access to a plate substitute a kettlebell or dumbbell. Where there is a will there is a way.. Push hard and try and take as little rest as possible.
15 Reps each
Halos 15L/15R
Bridge press
Squat press
Shoulder to shoulder
Crunch
Bent over row
Shoulder press
Thruster
Russian twist
Triple Crush
Clean and Jerk
Plate jack press
OH Squat
Chest press
Pullover
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a bodyweight blast. 8 exercises in a circuit format on the clock. Push yourself through each movement, and maximize reps. After a hard day of weight training, bodyweight days are a perfect compliment, and help work all of the little stabilizers that are missed when you hit the big muscle groups..
20 seconds on / 10 seconds off
Jumping Jacks
SEAL Push-ups
Squat / Karate Kick combo
Sit-outs
Plank elbow to knees
Speed skaters
Pike push-up https://www.youtube.com/watch?v=sposDXWEB0A
Seated knee tucks (abs)
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 do a 3 movement ladder training session with a bit of endurance cardio work. Ladder up - Ladder down. 1-10 then 10-1 rep range. It is a mix of bodyweight, kettlebells, and Bulgarian Bag movements. "Find an excuse to just keep going."
Row/Run/Bike 2000M
2 Rounds of Ladder Up / Ladder Down
Reps 1-10 then 10-1
Navy SEAL Burpees https://www.youtube.com/watch?v=2zNq3tCgaw4
Bulgarian Bag Snap Downs
Kettlebell Swings
Row/Run/Bike 2000M
Warm up with joint mobility, foam roller, and dynamic movement. We are going to use just body weight today. A simple circuit, but very effective full body workout. 10 sets
10 Sets
5 chin ups
10 seal push ups
5 tuck jumps
5 pull ups
20 Cossack squats
30 jumping jacks
1 Mile Row sprint finisher
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a 15 minute AMRAP with the Bulgarian Bag. Get a good warmup and get the blood going. Shake off the cold and get after it.
5 minutes Calisthenics
15 Minutes AMRAP
5 clean and front squat / squat thrust combos
10 spins
5 front raise / squat combos
10 snapdowns
5 donut swings
10 arm throws
5 seal pushups - hands on the bag
4 - 30 second intervals
single arm snatch
Yoga for "happy hips" with Nicole.
https://www.youtube.com/watch?v=HIuJA4xS4WM&list=PLipSZg1JNsC8aINkTXrhtVmicx3gm7jlk&index=9
Warmup with joint mobility, dynamic movement, and foam roller. Today gonna head down to the dungeon and hit the heavy bag. I always like to change things up every now and then. Plus punching the heavy bag relieves a lot of stress and is a helluva workout. Timed sets plus some calisthenics make for a great training session.
10 Rounds
1 minute heavy bag (punch, kick, knee, elbow)
10 squat thrust / sit-outs
10 sit-ups
5 tuck jumps
work on head/hand stands, back bridges, hand stand push-ups
Today we are going to hit an EMOTM training session. But first, as always, warmup with joint mobility, dynamic movement, and foam roller. This is a simple and effective session, with a twist.
*** Every 3rd minute, you have to do 75 battling rope jumping jacks***
So, perform 2 sets of the exercises below, then 1 set of BRJJ.. Repeat the sequence.. If you don't have ropes use light weights or even full water bottles to do JJ.
EMOTM for 21 minutes ( see above)
5 Double bent over row
3 Double lunge left
3 Double lunge right
5 Double push press
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit 2 exercises that work the entire body. Long Cycle clean and jerk. Timed sets. This is a great strength and conditioning combo that hits your central nervous system pretty hard (in a good way). It is a great way to build coordination and power through out your body, great cardio, and a tremendous push/pull combo.
Single Arm C&J
1 minute L
1 minute R
20 sets
30 seconds on
15 seconds off
1 minute L
1 minute R
5 sets
Heavy, medium, light
2-4-6
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/Miles
Yoga with Adrienne.. Knee sensitive practice...
https://www.youtube.com/watch?v=VfSlEgg4ApE
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a Bulgarian Bag training session. Multiple movements, varying rep ranges, and multiple sets to equal a ton of reps. The Bulgarian Bag is a full body strength and conditioning implement. It will test your grip, will, and mental toughness as well.. Enjoy..
5 Rounds
20 Spins
20 Cossack squats
20 Presses
10 Plank Drag*
10 BB Sit-up Press combo
20 Snapdowns
20 Squats
Plank Drag Explained from jiujitsumag.com
http://jiujitsumag.com/bulgarian-bag-training-for-grapplers/2/
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a simple kettlebell combo. Just a total of 100 reps. 50 per arm. Take rest as need, but try and complete it without stopping. Use moderate weight. This is a ton of volume and a full body go..
100 reps of alternating arms (50 L / 50 R)
Dead Snatch / Front squat combo
Warm up with joint mobility, dynamic movement, and foam roller. We are headed into the wood chipper today. 1 exercise theme with several acting as a supporting cast. We will travel down the ladder with our theme exercise. It is a good tilt today.. Get ready and get after it.
1 round
10 double cleans
50 flutter kicks
9 double cleans
40 swings
8 double cleans
30 front squats (15L/15R)
7 double cleans
20 squat thrusts
6 double cleans
10 snatches
5 double cleans
50 jumping jacks
4 double cleans
40 push ups
3 double cleans
30 crunches
2 double cleans
20 jerks (10 L/10R)
1 double clean
10 triple crush
Warm up with joint mobility, dynamic movement, and foam roller. Today we are going to do a simple workout. All you need is a jump rope, your own body weight, and a kettlebell... Jumping rope is one of the sneaky hard exercises that really forces your whole body to work. If you can't jump rope for a sustained period of time, do jumping jacks. Try and do this with as little rest as possible.
5 rounds
1 minute jump rope
20 swings
20 push ups
20 snatches 10L / 10 R
20 jump squats
Yoga with Charlie.. Hips and Hamstrings..
https://www.youtube.com/watch?v=DpMZvmM6ciw
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a simple training session. There is only 1 movement, but the penalty for stopping could add up exponentially. As always, make sure that you're be honest with yourself. No sense, you're only cheating yourself if your form breaks down. So, each time you have to stop, there will be a bodyweight exercise penalty.
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to start the year off right with a multi-set training session. Hope you didn't over indulge last night, because this will be challenging. Set your goals for 2024. They don't have to be herculean goals.. Just try to raise the bar for 2024.
3 Rounds
Bulgarian Bag Rep Range : 2-4-6-8
Snapdown
Burpee
Clean and Front Squat
Spin
