Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a clubbell flow. A series of movements to work the whole body. This one is sneaky hard and the cumulative effect of all of the volume will slowly creep up on you. If you don't have a clubbell, you can use a dumbbell or kettlebell.
50 reps (all movements = 1 rep)
Pull over
Squat
Halo L/R
Torch Press
Rotational Torch Press L/R
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to do an "EMOTM" (Every Minute On The Minute) Crossfit protocol FIST Style. The buzzer goes off, you perform the exercises, and then rest.. Until the buzzer goes again. So the quicker you get finished with your set the more rest you get. Do not sacrifice form for speed... That's how injuries occur.
EMOTM
10 minutes
5 snap downs
15 push ups
5 jump squats
10 minutes
5 BB thruster
20 twisters
5 high pulls
Yoga.. Low back and hamstrings with Adriene..
https://www.youtube.com/watch?v=2xF_teT2_V0
Warm up with joint mobility and dynamic movement. Today is a wood chipper. One long, continuous set with multiple exercises and reps. Do your best. If you need a breather, take it. Just keep on going until you finish. Make sure you have greased the joints and really warmed up first. Don't skimp on the joint mobility.
1 Round
Row 1600M
20 double thrusters
20 chin ups
Row 500M
20 jump squats
20 snatches
20 dips
20 double jerks
Row 500M
20 jump squats
Row 1600M
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 going to hit a bodyweight circuit with a 20 minute time limit AMRAP style training session. Multiple exercises to keep it from being too repetitive. Set your timer and get after it.
20 minutes AMRAP
Core vinyasa flow with Charlie..
https://www.youtube.com/watch?v=dqCmSGazL6w
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
Squats
Push-ups
Split Jumps
Sit-Outs
Crunches
Squat Thrusts
Extra : Row, Run, or Bike for meters, miles or time..
Warmup with joint mobility, dynamic movement, and foam roller. Today simple endurance training session broken up into 10 minute segments. Max meters row/run/walk or bike in 10 minutes, max burpees / swings in 10 minutes, and finally max meters of row/run/walk or bike. It is a test. When you need a rest during burpee / swing session, walk around, don't stop moving. Just get a decent pace and just keep on moving.
10-10-10
Max Meters
Max Swings / Burpees (you make up the rep sets)
Max Meters
Warmup with joint mobility, foam roller, and dynamic movement. Today we are going to hit the whole body with long cycle clean and jerks, split jumps and trap bar dead lifts. Make sure you don't skimp on your warmup. Make sure your joints are greased...
5 rounds of Snatches
Rep range 3-5-7 (L/R arm)
single kettlebell : 3 heavy, 5 medium, 7 light
5 Rounds of Trap bar dead lifts / split jumps
3-5 reps (try and increase weight after each set)
8 split jumps
Warmup with joint mobility, dynamic movement, and foam roller. Today is super simple. One full body exercise that really taxes the central nervous system. All you're going to do is st the timer and go. You can pick your time limits. I like to do one long set of continuous singles after I have completed 5 on each arm with out switching. Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw
20 minutes of TGUs..
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, foam roller, and dynamic movement. We are going to use just body weight today. A simple circuit, but very effective full body workout. Try and get as many rounds as possible in the 15 minutes. Rest as you need it.
Set your timer for 15 minutes amrap
5 chin ups
10 seal push ups
5 tuck jumps
5 pull ups
20 Cossack squats
30 jumping jacks
1 Mile Run finisher
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a kettlebell / bodyweight combo. Multiple reps to work up a sweat and get the heart pumping. Remember to always focus on form rather than speed. Speedy reps tend to become lousy reps as you tire.
21-14-7
Swing L
Squat Thrust
Swing R
Sit-Ups
Hi Pull / Catch / Squat combo
Push-Ups
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 a bit of running with a short circuit to break it up (because I hate running) ;-). Need to step up and do this you don't like to do to improve.. So here we go.
8 Rounds
Run 200m
15 swings
5 burpees
15 sumo/upright row
10 push-ups
Happy Birthday America!! Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a Bulgarian Bag chipper with a kettlebell chaser. Focus on quality full range of motion reps, NOT fast "get it over with" reps. Take the extra time and get 'em right.
Today we are going to do the FIST version of the plate workout. So begin with joint mobility, foam roller, and dynamic movement. Now that the weather is changing, spend a little more time warming up to heat up your engine.
4 minutes of 30 second intervals of calisthenics (jumping jacks, mountain climbers, gorilla jacks, squats)
Use any plate you want- 10, 25, 35, or 45lbs.
20-18-16-14-12-20
presses
curls
clean and press
front squat
tricep extension
halos
axe choppers
bent over rows
25 yd bear crawl
Do all of the plate exercises and then sprint. 6 full rounds of plate movements and 6 sprints. Rest 1-2 minutes in between sets. No longer than 2 minutes.
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit another combo training session with the rower and kettlebells. If you don't have access to a rower, run, bike, or use a stair climber. Focus on consistency of effort. Try and make each interval as the last. This is an endurance session not a sprint. By the same token, it is not a jog either.
4 sets
Row, Run, Bike 500M
25 (Moderate weight Double Clean and Jerk)
Cool down, have a nice day.. El Rey and Manny always..
Warmup with joint mobility, dynamic movement, and foam roller. Today is super simple. One full body exercise that really taxes the central nervous system. All you're going to do is st the timer and go. You can pick your time limits. I like to do one long set of continuous singles after I have completed 5 on each arm with out switching. Drum roll... Turkish Get Ups.. This is Steve Cotter's variation on the basic movement http://www.youtube.com/watch?v=uGRBvom4Zrw
20 minutes of TGUs..
