Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a single kettlebell training session. Once you start, the bell doesn't hit the floor until you have completed the whole training session. Pick three movements and just keep going.. Complete all 3 movements of 10 reps on the left arm before switching to the right arm.. Get after it..
Remember once you start, the kettlebell stays in motion.. If you have to put it down, take a 5 burpee penalty..
5 Rounds of 10 Reps each L/R
Swing
Thruster
Snatch
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a 30 /10 interval HIIT session. Lots of movement, lots of volume, and lots of sweat. Great way to keep your training sessions interesting and great way to hit the whole body in a compressed amount of time. Enjoy!!
5 Rounds = 20 minutes
30 seconds on / 10 seconds off
Farmer's carry
Squat jacks
BB Spin
Renegade Rows
Sledge Smash
Med Ball Shoulders
Warmup with joint mobility, dynamic movement, and foam roller. Chalk up.. Meat grinder today. 3 sets of non-stop kettlebell movements. This is a full body strength and conditioning go. Make sure that as you get fatigued, you focus on keeping your form. Breakdown in form leads to bad habits and injuries.
8 reps of each (single arm)
Set #1
swing
clean and press
swing
clean and front squat
swing
snatch
swing
Set #2
clean and press
swing
clean and press
clean and front squat
clean and press
snatch
clean and press
Set # 3
clean and front squat
clean and press
clean and front squat
swing
clean and front squat
snatch
clean and front squat
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
Warm up with joint mobility, dynamic movement, and foam roller. Today we are going to hit a 5-4-3-2-1 strength workout. Just 3 exercises, but a lot of bang for your buck. It will hit the whole body. This is a great compliment to the endurance training session from yesterday. Make sure that you use moderately challenging weight here. Not too easy.. Not too hard..
3 Rounds
each exercise is done for 5-4-3-2-1 reps
Clean and Jerk
Dips
Pull ups
Yoga with Julia. Hips and Lower Back..
https://www.youtube.com/watch?v=RBnm4srd_XQ&t=1211s
Warm up with joint mobility and dynamic movement. Strength day today. One movement. Longer rest, short reps, heavier weight. Warm up that posterior chain well, dead lifts today as well as the rest of your body. The dead lift is an exercise that you perform daily probably without even realizing it.
10 sets of 3
70% of your max (for example if your max is 100 pounds workout with 70 pounds for 10 sets of 3)
5 burpees after each set
2 minutes rest in between sets
5 sets of 30/30
speed sets (run hard for 30 seconds / jog for 30 seconds)
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
In and Out Squats https://www.youtube.com/watch?v=ZAK9zuAmEgM
SEAL Push-ups
Side to Side Lunge
Flutter Kicks
Walkouts
Tripod Extension https://www.youtube.com/watch?v=IXHdlfbJrSM
Extra : Row, Run, or Bike for meters, miles or time..
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a Bulgarian Bag / Row combo training session. Timed sets on the rower followed by an endurance set with the Bulgarian bag. Great full body workout and awesome developer of grip and mental strength.
5 sets of 4 Minutes on the rower followed by the BB circuit below. Max Meters on the rower and 100 reps with the BB.
20 BB Squats
20 Snapdowns
20 Spins
20 Presses
20 Arm Throw
Warm up with joint mobility, dynamic movement and foam roller. Today we are going to hit an AMRAP circuit. Simple effective and brutal kitchen sink session. 25 minutes go as hard as you can. Rest if you need to but get right back to it. Full body go.
25 Minutes AMRAP
1 15 foot rope climb or 15 bent over row
3 tire tosses or 5 power cleans
10 Bulgarian Bag spins 5L/5R or 10 plate halos
25 yd sprint
10 heavy hand to hand swing
10 tactical lunge
Warm up with joint mobility and dynamic movement. Today we hit the FIST version of the "Bear" workout. This link is the FIST version http://www.youtube.com/watch?v=9_320cMZN1Q&list=UU8VDfkhpvg5F4ZqhCmqlV0Q&index=5&feature=plcp It involves multiple movements to make one rep.
FIST Bear
10 rounds of 5 per side
We use 1 kettlebell
1 Rep includes in succession:
swing
clean
front squat
snatch
over head squat
Warm up with joint mobility and dynamic movement. Today is a simple workout. Just one exercise, done for time. Turkish get ups. TGUs area great full body progression. As you can see from the photos below, your entire body is working to get from your back to a standing position as well as when you return to the floor. This is truly taxing workout. Set the clock for 15 minutes and hit it.. Follow that up with a one mile jog, and then call it a day..
Today were are going to HIIT it.. So begin with joint mobility, dynamic movement and foam roller. 25 seconds of work 5 seconds to move to the next station for 4 rounds. Pick 5 exercises and do 3 sets. These types of circuit training sessions really mimic "game/match like" conditions. Go hard for the 25 seconds. Push yourself..
25 on / 5 off
20 intervals = 4 full rounds x 3 sets
Set 1
ropes (waves, alternating waves, corkscrews, jumping jacks)
thrusters
ab wheel
dips
ring rows
Set 2
ropes
SCDL
jump pull ups
sit outs
trx pistols
Set 3
ropes
mountain climbers
back extensions
Fit-ball smash
heavy swings
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to be hitting a simple circuit in a chipper format. 2 rounds from 50 down to 10 with a plate. Very simple. Don't worry there is a catch. Timed 1/4 mile runs after the first round and the second round. Give yourself a realistic but challenging time to run the 1/4 mile and have a penalty if you don't succeed this time.
2 Rounds
Use an Olympic plate 25, 35, or 45lbs
50 Squats
40 Rows
30 Clean and Jerks
20 Halos 10L/10R
10 Triple Crush
Run 1/4
Penalty 1 burpee for every second you are over prescribed time
Yesterday we hit it pretty hard. Today will be no exception. 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 body weight exercises. You can choose any ones that you would like. So write down as many as you can think of, and then pick out 5 and 5.
Here is my 10. Do 10 reps of each. Try and do 5-10 rounds w/alrap.
Love:
push ups
squats
burpees
sit outs
pull ups
Hate:
lunges
jump squats
cossack squats
dips
back extensions
Yoga with Adriene.. Stress relief!!
https://www.youtube.com/watch?v=_zbtKeeAa-Y
