Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a multiple round strength and conditioning circuit. It'll get your heart pumping and your muscles pumped. Full body go, so get a good warmup and get after it..
10 Rounds
rest as needed in between rounds
Warmup with joint mobility dynamic movement, and foam roller. Today, if you are in the northeast of the US, get outside eventually and dig out from the heavy snowfall overnight. That will be a workout in and of itself. Otherwise, let's get a good sweat going. Staying with our "on the clock" theme this week.
Starter: Row, Run, or Bike 1000M
4 Rounds
40 seconds on / 20 seconds off
Clean and Jerk L
Clean and Jerk R
Push-ups
Reverse Lunge L
Reverse L R
Finisher: Row, Run, Bike 1000M
Yoga with Julia.. Restorative yin yoga for recovery..
https://www.youtube.com/watch?v=nzuxyzP1B-M
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to do some HIIT circuits. 30 seconds on 10 seconds off. Full body training session. This style of training mimics athletic competition with the stops and starts, as well as the anaerobic/aerobic training.
3 rounds
30 on / 10 off
Ropes
Plate row
Burpees
Dips
Ab wheel
Plate Push Press
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. Gonna be a chilly one today.. So get a good warmup and get after it!!!
20 minute EMOTM
3 SCDL
5 Kettlebell jump squats
5 Double swings
3 Bent over rows
3 sets of max pull ups
3 sets of max dips
Warm up today with joint mobility and dynamic movement. Really get a good sweat going.. It is cold in the the northeast today. We are going to be training with the Bulgarian Body Bag today. It is one of my favorite strength and conditioning tools.
Rep range:
30-20-30-20
Spins
Good mornings
Jump squats
Press
Snap downs
Upright Row
Cool down, have a nice day. El Rey and Manny always..
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to continue with the ladder progression. Similar to the 12 days of Christmas training session. 10 exercises each one is a specific number of reps. SIT-OUT REPS ARE SINGLES NOT L/R.. Full body go.. Enjoy
1to 10 rest.. then 10 to 1
SIT-OUT REPS ARE SINGLES NOT L/R
1 Windmill L/R
1 sit-out
2 OH Kettlebell Squats L/R
2 sit-out
3 2 Hand Swings
3 sit-out
4 Kettlebell Halos L/R
4 sit-out
5 Clap Push-ups
5 sit-out
6 Cleans L/R
6 sit-out
7 Sumo / Upright Row
7 sit-out
8 Hi-Pulls L/R
8 sit-out
9 Kettlebell Sit-ups
9 sit-out
10 Snatch L/R
10 sit-out
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
Yoga with Julia.. Full body flexibility..
https://www.youtube.com/watch?v=Jb0xdK6I-2c&t=1173s
Warmup with joint mobility, dynamic movement, and foam roller. Today we are goin to hit a 5 round 20 minute EMOTM full body strength and conditioning session. We will utilize bodyweight, kettlebells and Bulgarian Bags. These sessions are a great way to pack a ton of volume into a short amount of time. Get after it..
20 minutes 5 Rounds EMOTM
20 Hand to Hand Swings
15 Sumo Squats
20 BB Spins
15 BB Thrusters
Warmup with joint mobility, foam roller, and dynamic movement. Today we are going to hit a great strength training workout. We will utilize 2 kettlebells, or use dumbbells if they are all you have access to for training. The reps are going to be as strict as possible. Try not and dip or push press (use a manageable weight). Get a good warmup and get going.
Rep range
30-20-10
See Saw Press
15L/15R, 10L/10R, 5L/5R
Double High Pull
30,20, 10
Goblet Squat
30, 20, 10
Push up
30, 20, 10
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 SCDL
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit the airdyne bike with a vengeance. If you don't have access to a bike, you can do body weight ladder climbers or high knees instead. Go as hard as you can. Build up that third period stamina. Also, develop mental toughness..
7 rounds
Airdyne sprint 45 seconds
20 BB snap downs
Airdyne sprint 30 seconds
20 BB press
Airdyne sprint 15 seconds
20 BB jump squats
Warm up with joint mobility, dynamic movement and foam roller. Today we are going to run through a simple circuit of 40 seconds on and 20 seconds off for 5 intervals. We will utilize kettlebells, body weight, and clubbells. Great triple threat combo workout of strength, endurance, and conditioning.
Round 1
clubbell pull over squats
burpees
ketttlebell presses
clubbell halos
jump squats
Round 2
kettlebell snatch
mountain climbers
up right row
cleans
clubbell torch press
Repeat 2x
Warmup with joint mobility, dynamic movement, and foam roller. Today I'm heading to the dungeon for strength, flexibility, and agility work. As we get older, balance, flexibility and reflexes all begin to deteriorate but that doesn't mean we can't slow the process down by working on them. So get a good warmup and have some fun with this one today.
30 minutes
3 Heavy TGUs L/R
3 Heavy One Legged dead lifts L/R
Row 3 minutes
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..
EMOTM for 21 minutes ( see above)
5 Double bent over row
3 Double lunge left
3 Double lunge right
5 Double push press
Warm up with joint mobility and dynamic movement. Today is a mix of strength and conditioning. 2 hand any hows, burpees, and double bent over rows. Here is a link to my teacher Steve Cotter demonstrating 2 hand any hows: http://www.youtube.com/watch?v=7A4J_PfP2tU . Form is paramount over speed.
5 rounds
Rest 1 minute in between rounds
10 2 hand any hows (5L/5R moderate weight)
5 burpees
10 double bent over row (heavy weight)
Cool down, have a nice day... EL Rey and Manny always..
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to shake off the cold with a kettlebell circuit. Each segment will be 30 seconds. Go for four minutes. So simply pick four exercises and do each one L/R for 30 seconds each without a break.. If you want to throw a few bodyweight movements in there to break it up, have at it...
30/30
5 Rounds
Swings
Row
Clean
Snatch
1 minute bodyweight conditioning in between kettlebell periods
Warm up with joint mobility, dynamic movement and foam roller. Today is simple run, jog, or walk, 1/2 mile then stop and do 25 push ups, 25 body weight squats, 25 good morning bends, and 25 crunches. Repeat 3 more times for a total of 2 miles and 100 reps of each.
