Warm up with joint mobility and dynamic movement. Killer combo week continues.... Alternating exercises today in 30 second intervals with 10 seconds change time. This is a great conditioning work out.
6 Rounds (total of 24 minutes of work time)
Fitball swing squats / ab wheel
Step ups / push ups
Fitball smashes / back extension
Fitball spins / dips
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..
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a plate workout. All that is needed is a 25-35-45 pound plate. If you don't have access to a plate, use a kettlebell or dumbbell. We are going to mix in timed sets along with sets of reps to mix it up a bit today. Enjoy..
Round 1
Tabata style 8 rounds 20 seconds on / 10 seconds off
Squat
Halo
Press
Clean & Jerk
Axe Chops
Round 2
3 Rounds of :
15 Reps of each
Trunk Twists
Upright Row
Bent Over Row
Triple Crush
OH Squat
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit Bulgarian Bag matches. Six periods of four minutes each with a 30 second break in between periods. Choose 2 or 3 exercises, the number of reps for each, and do them continuously until the clock runs out. This is a mini amrap training session. The exercises are up to you. We will be doing three progressions twice. The cold is coming.. This will warm you up quickly.
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 a strength and conditioning workout. This will be more toward the conditioning side, and the strength will be a nice by product of the training session. So make sure that you're good and warmed up and hit it hard today. 2 phases today.. Every minute on the minute and max rounds in a period. Should be a good session today. Get after it.
Period 1
Max rounds in 10 minutes
1 SCDL
2 double cleans
3 double jerks
Period 2
Every Minute on the Minute
15 minutes
6 machine gun cleans 3L/3R
3 tuck jumps with kettlebells
10 push ups
