Warm up with joint mobility and dynamic movement. Focus on the upper back and shoulders. Those overhead static holds do a number on you. Then time to get into it. We are going to do a 20 minute go today-non stop. Explosive movements.. Think hip drive and power..
20 minutes amrap
200m Row or Run
10 medicine or Fit ball smashes
3 tire toss or 10 snatches 5L/R
10 front squats 5L/5R
10 step ups
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a body weight blast. Multi-round format of several movements designed to build strength, agility, and endurance. These training sessions can tend to be the most difficult ones. Always remain cognizant of your form rather than your speed. Enjoy..
10 Rounds
5 Burpees
10 SEAL Push-ups
25 Squats
10 Sit-Outs
10 Pull-ups
25 reps of ABs
Yoga with Adriene.. Hips..
https://www.youtube.com/watch?v=zwoVcrdmLOE
Warm up with joint mobility, dynamic movement, and foam roller. Today is simple. 10 exercises of 52 reps with the Bulgarian Bag. If you don't have a bag, use body weight or dumbbells. Simple chipper that is the gift that keeps on giving.. I call it the Bulgarian Bag Birthday Bash.. Enjoy!!
52 reps of each
Spins
Snap downs
Jump squats
Hammer curls
Good morning forward bend
Lunge
Press
Arm Throw
BB Burpees
Row 10K
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. 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
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)
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 we are going to hit a training session that was suggested to me by a workout friend from work. It is a double Kettlebell session led by MMA trainer Funk Roberts. Click the link below for the demo of the session.
https://www.youtube.com/watch?v=2vjrEDK6fJs&t=197s
The workout:
Perform each exercise for 30 seconds of work followed by 30 seconds rest one after the other with no rest in between. After you complete all 5 exercises rest for 1 minute and repeat for 5 rounds.
Exercise List
Glute Bridge Alternating Chest Press – 1:32
Kettlebell Clean to Reverse Lunge – 2:04
Renegade Plank Rows – 2:37
Kettlebell Racked Squats and Alternating Press – 3:09
Inside to Outside Kettlebell swings – 3:39
BONUS BURNOUT
Perform each exercise for the prescribed reps one after the other for 2-3 minute straight with no rest on between
Inside to Outside Kettlebell swings – 5 reps
Kettlebell Burpee Deadlifts – 5 reps
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a chipper. Jump rope will be at the forefront. If you aren't proficient with jump rope, do the best you can, or substitute it with jumping jacks. Either way lots of volume.
Down and up
200 jump ropes
50 2 hand swings
150 jump ropes
40 push-ups
100 jump ropes
30 club swing squats
50 jump ropes
20 burpees
25 jump ropes
10 heavy snatch 5L/5R
50 flutter kicks then back up..
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to train using clubbells. If you don't have access to them, you can use kettlebells or dumbbells. Clubbells really work your grip and are very top heavy so they are force you to utilize your core to remain balanced and in control. Also, they are tremendous for joint mobility and are an exceptional multi-plane exercise tool. Also, they are just fun to work out with too. Just another different way to keep your body guessing..
5 rounds:
20 front swing
12 clean and front squat
12 pull over/halos
12 front press
5 chin ups
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, dynamic movement, and foam roller. Today we are going to hit a bodyweight session. One of the ways that I have found that I am able to work through injuries is by continuing to train in different ways to not exacerbate that injury. So sometimes you have to adjust your training.
5 Rounds
30 seconds on / 10 seconds off
Hi-Knees
Hand Release Push-Ups
Sit-Outs
Chair Dips
Ice Skaters
Squats
Lunge with Torso Twist
Feet to Hands
Flutter Kicks
Superman Holds
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 a plate workout. All that is needed is a 25-35-45 pound plate. If you don't have access to a plate, use a kettlebell or dumbbell. We are going to mix in timed sets along with sets of reps to mix it up a bit today. Enjoy..
Round 1
Tabata style 8 rounds 20 seconds on / 10 seconds off
Squat
Halo
Press
Clean & Jerk
Axe Chops
Round 2
3 Rounds of :
15 Reps of each
Trunk Twists
Upright Row
Bent Over Row
Triple Crush
OH Squat
Warmup with joint mobility, dynamic movement, and foam roller. Body weight ladder circuit today. Rep range is 4-6-8-10. Form always super cedes speed. Always make sure that you are focusing on form to avoid potential injury. This is a great strength and conditioning go. Take rest as needed in between rounds.
3 rounds:
Rep range
4-6-8-10
Ab wheel
Step Ups
Chin ups
Medicine Ball smash
Burpee
Dips
