Warm up with joint mobility, foam roller, and dynamic movement. Today is a super simple workout. Just two movements. Turkish get ups and suit case dead lifts. It is a great full body workout, plus a little extra for the posterior chain. Make sure that you hit the foam roller after you are finished as well. This is sneaky hard.
15 minutes amrap
2 TGUs L
2 TGUs R
6 Double Cleans
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
Morning Yoga with Adriene..
https://www.youtube.com/watch?v=OMu6OKF5Z1k&t=402s
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to incorporate kettlebells and bodyweight movements in a multi-round format. It has been my experience that this is a great way to pack a ton of volume into a short period of time. Get ready to sweat and get after it today!!
As many rounds as possible in 20 minutes.. Rest when you need to rest.
10 swings L/R
5 squat thrust
10 clean and front squat L/R
5 jump squat
10 snatch L/R
5 walkouts
10 hi-pulls L/R
5 SEAL push-ups
10 Russian twist L/R
5 full body crunch
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a single movement EMOTM training session using kettlebells, Bulgarian Bag and bodyweight. Each movement will be a certain number of reps. If you complete the reps in less than a minute, you get to rest. If you don't, then you head directly into the next movement.
3 Rounds
Minute 1
20 Spin / Arm Throw Combo
Minute 2
30 Alternating Kettlebell Rows
Minute 3
40 BB Jump Squats
Minute 4
30 Sit-Outs
Minute 5
20 Reverse Kettlebell Lunge
Hand stand holds, back bridges, splits
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 LCC&J
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
