Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a single kettlebell flow. Make sure that you choose your bell wisely. Once we start, there will be no rest until you finish the sequence on both arms. Get loose and get after it.
3-5 Rounds
10 SEAL Push-ups
Then go through this flow 5X before switching arms
Swing
Hi-Pull
Clean & Jerk
Snatch
Squat
OH Lunge
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to four rounds of six minute mini sessions. We call this match day. Simulated six minute matches utilizing three or four movements with short reps for multiple rounds with no rest. The first round will be a warmup round of calisthenics. Shake off the cold and get 'er done..
Period 1
10 BB Snapdowns
5 SEAL Pushups
20 Flutter Kicks
Period 2
10 Hand to Hand Swings
5 One Arm Row L
5 One Arm Row R
10 Split Jumps
Period 3
10 BB Clean and Front Squat
10 Jump Squat
20 Crunch
Period 4
10 BB Hi-Pulls
10 BB Spins
20 High Knees
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a workout that a buddy of mine gave me from his Crossfit group. You will need a timer. You simply set the clock for 1 minute, and then perform a series of exercises. If you complete the exercises before the 1 minute elapses, then you get to rest. Get ready, because when the minute timer buzzes you are off and going again. Essentially, it pays to be a winner. Once again, do not sacrifice speed for form.. We will put a FIST stamp on this by using the BB.
Row 1000M
Every minute on the minute for 16 minutes
20 Spins (Odd Minutes)
20 Jump Squats (Even Minutes)
Row 1000M
Gut exercises, handstand holds, back bridges..
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to do some HIIT interval training. The twist is what exercises we will do will be drawn from the grab bag. One thing is certain, ropes will be included. It is a fun way to mix things up. Write down several different exercises body weight, kettlebell, running, or barbell, and put them into a bag. Pick a couple out, and you have your circuit. You can make your intervals as long or as short as you would like. We are going to go with a 2:1 ratio of work to rest. Pick 5 exercises (including ropes) out of the bag for 5 rounds of 30 seconds on 15 seconds to switch stations. Have fun with it.
Birthday Burpees for Marion!! Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a 20 minute ladder session. Built for strength, flexibility and endurance. Grab a kettlebell, get warm, and get after it.
6 minutes Calisthenics
20 Minutes AMRAP
10 Goblet Squats
10 Push-Ups
20 Sit-Ups
20 Swings
30 Bent Over Row
30 Mountain Climbers
Warm up with joint mobility, foam roller, and dynamic movement. Today is FIST family member Uncle Bs birthday.. 55 + 1 burpees to start to make it an even 56. So in his honor we will be doing one his favorite workouts. It is the El Rey Snatch workout. 15 seconds of work 15 seconds of rest for (50) sets. Try and get max reps in 15 seconds. Rest.. Then switch arms. Lots of volume. So make sure you are all warmed up and ready to go.
15 seconds on / 15 seconds off
50 sets
single arm snatch
(moderate weight)
