Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit an old school strength training session. 5x5 heavier as you go up in sets. Rep range remains the same. This is a great you go / I go session. You can utilize your partner to push you and make gains.. Get 'er done..
5x5
T-Bar Rows
Ukrainian Dead Lift
Box Jumps
Zercher squats
Pull-ups
Seated shoulder press
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a 400 rep training session with a burpee chaser. 10 exercises of 40 reps each. Plus a burnout of burpees to celebrate my late fathers birthday. "Mark, in hockey, cruisers watch what happens.. Diggers make things happen.. Be a digger.. "
1 Round
40 Reps each
KB Swings
BB Squats
Push-ups
BB Snapdowns
KB Press 20L/20R
Sit-ups
KB Snatch 20L/20R
BB Hi-pulls
Squat Thrust
BB Spins 20L/20R
Burnout:
50 Burpees
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 the El Diablo 666 workout. It consists of 6 exercises of 6 reps each for 6 rounds with no rest. It is a killer. So to begin we'll be doing 6 minutes of calisthenics to make sure we are good and ready to get 'er done.
6 rounds
6 exercises
6 reps each
No rest
6 minutes of calisthenics
2 handed swings
Side to Side Kettlebell Push ups
Kettlebell jump squats
Snatch L
Snatch R
Burpee
Active recovery yoga with Charlie...
https://www.youtube.com/watch?v=8tVWkHoKTyo
Warm up with joint mobility and dynamic movement. Today we are going to hit the clubbells. They are a great grip building, muscular endurance, and cardiovascular tools. This is just another odd object to mix up your training, and they can put it on you..
10 reps per hand for 10 rounds
swing
side swing
torch press
halos
shoulder casts
pull over / squats
twists
side snatch
mills
rear lunge flag drive
Cool down, have a nice day.. El Rey and Manny always..
Warm up with join mobility, foam roller, and dynamic movement. Work on hips, forearms, and lower back specifically. The BB taxes those three areas the most. When you feel ready , get after it..
20 minute go amrap (as many rounds as possible)
20 spin / arm throw combos 10L/10R
30 lunges 15L/15R
15 upright row (with top handles)
10 halos
20 split jump / snapdown combos
Finish:
2 minute BB burpee challenge
