Re-post of a crusher.. Warm up with joint mobility and dynamic movement. Strength and endurance are the name of the game this week. Time to push the pace and really up our strength and conditioning.. Simple kettlebell/push up workout. Take 3-5 minutes rest in between rounds.
2 Rounds
10 OH squats L
10 push ups
10 OH squats R
10 sit ups
12 swing L
10 push ups
12 swing R
10 sit ups
14 jerks L
10 push ups
14 jerks R
10 sit ups
16 snatch L
10 push ups
16 snatch R
10 sit ups
Move with Nicole..
https://www.youtube.com/watch?v=IwSdbcvEIbA&t=288s
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/Mile
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
5 baseball pull-ups
5 double kettlebell cleans
5 burpee broad jumps
10 heavy lunge 5L/5R
5 dips
10 ab wheel
rest as needed in between rounds
Warm up with joint mobility, foam roller, and dynamic movement. Today we are going to do the gold standard in the Bulgarian Bag work out annuls, the Gruenwald 1000. It consists of 10 exercises broken down into 40-30-20-10 rep sequences. It is brutal. It is a great physical and mental test. So warm up well, and set your clock. My goal is to complete it in 30 minutes. Take rest as needed in between rounds. You SHOULD take a minimum of 90-120 seconds in between rounds.
40-30-20-10
Spins
Snap downs
Good mornings
Torso twists
Jump Squats
Presses
Hammer curls
Push ups
Hi-pulls
Sit ups
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going old school. Time to sling some steel.. Barbell strength sets with a corresponding exercise to create a "super set".. Get a good warmup and get after it..
5 sets of 4-8 reps
Increase weight each set
Minimum of 4 reps so add weight accordingly
Back Squats / Ukrainian Dead Lift
Barbell Rows / Pull ups
Floor chest press / clap push ups
Double kettlebell dead cleans / back extensions
Barbell Curl / Tricep dip
Yoga for "happy hips" with Nicole.
https://www.youtube.com/watch?v=HIuJA4xS4WM&list=PLipSZg1JNsC8aINkTXrhtVmicx3gm7jlk&index=9
Warm up with joint mobility and dynamic movement. Today is a simple body weight circuit. You can do this if you have access to a rowing machine, outside, or on a treadmill if you want. It is a great cardio/conditioning workout.
8 rounds
Run or Row 200m
50 body weight squats
40 bench dips
30 crunches
20 push ups
10 sit outs
Warm up with joint mobility, dynamic movement, and foam roller. Today we are going to hit a 5 exercise circuit that will test your muscle and cardio endurance. You can perform this training session with body weight, kettlebells, dumbbells, or a 45 pound bar. This will be a full body session. Remember focus on quality reps.. You are going to be fatigued by the end.
5 rounds
20 push ups or chest press
20 chest to bar or bent over row
20 shoulder press or jump pull ups
20 squats
20 good mornings
Finish up with 5-6 minutes or ab and lower back work.
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 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 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..
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 simple training session. FIST 100s.. Great mental test and endurance builder. Focus on form.. NOT speed.. Nail each rep.. Do not move on until you've completed each exercise. Chalk up and get after it..
100s
100 swings
100 squats
100 walkouts
100 rows
100 jerks
Yoga with Adrienne.. Restorative flow.,,
https://www.youtube.com/watch?v=FXPGuNU-BYA
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
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to HIIT it for Tabata Tuesday style of circuit. 2 to 1 work to rest ratio for the time. Multiple rounds. Hard training in a short amount of time. Each exercise will be performed for 8 times in 2 sets for a total of 16 total rounds. Total time is 24 minutes
20 on / 10 off
2 sets of 8 rounds of each movement
Airdyne Sprint (No airdyne? substitute sprints, burpees, fast feet, mountain climbers)
BB Snapdowns
AB Wheel
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a bodyweight training session. These can be the hardest ones sometimes. After several days of hard weight training and conditioning, it is a good break as well. Make sure that you are working for quality reps. Not crappy speedy ones.. No benefit to lousy form.. So focus on fighting through the fatigue.. If you have to stop, and rest and then continue fine.. Get after it..
20 minute AMRAP
8 chest to bar
10 crossover push ups http://www.youtube.com/watch?v=QstWUkc4KyE
12 deep Cossack squats
14 chair dips
16 knees to chest
20 squats
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a kitchen sink training session. Basically, that means we will be utilizing kettlebells, free weights, Bulgarian Bags, body weight, TRX straps, clubbells, you name it in all encompassing full body go. Make sure you have your thinking caps on because it's going to be training by suggestion. Similar to Love/Hate but this will be in a EMOTM format..
