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.
Today begin with joint mobility, foam roller and dynamic movement. Simple ladder of snatches and jump squats. It is a brutal combo. Simple and effective to build endurance and explosive power with this 2 movement challenge. As always, focus on form rather than speed. Quality reps = quality training.
1-10 10-1
Single Arm Snatch / Jump Squat
5 minutes abs
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a bodyweight and kettlebell session. Timed sets of bodyweight and kettlebell movements in a tabata style 2:1 work to rest ratio. Get warmed up and get after it. 3 Rounds = 22.5 minutes..
3 Rounds
30 seconds on / 15 seconds off
Seal Push-ups
2 Hand Kettlebell Swing
Side Plank Hip Lift
Side Plank Hip Lift
Kettlebell Front Squat
Squat Thrust
V-Ups
Kettlebell Halos L/R
Sit-Outs
Sumo / Upright Row
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a single kettlebell training session. Once you start, the bell doesn't hit the floor until you have completed the whole training session. Pick three movements and just keep going.. Complete all 3 movements of 10 reps on the left arm before switching to the right arm.. Get after it..
Remember once you start, the kettlebell stays in motion.. Also, make sure you choose an appropriate weight for lots of volume. If you have to put it down, take a 5 burpee penalty..
5 Rounds of 10 Reps each L/R
Swing
Thruster
Snatch
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a FitBall and Battling Ropes combo. Several sets of 1 FitBall movement followed by a turn with the ropes. This is a great core/grip/endurance/strength training session. Very simple in design. Use your timer and work for 20 seconds and rest for 10 seconds. Similar to a tabata protocol, but it is an effective way to work with a large group and get tons of reps.
Ropes
Spins
Arm Throws
Swing Squat
FitBall Smash
Snap Downs
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. So get a good warmup and get after it!!!
20 minute EMOTM
3 SCDL
5 Kettlebell Front Squats
5 Double Kettlebell Swings
3 Double Kettlebell Snatches
3 sets of max pull ups
3 sets of max dips
