Workout:
Kettlebell Swing; 1 minute
Glute Ham Med Ball Sit Up; 1 minute
Rest
10 minutes of:
12 Power Snatch
10 Pull Up
then..
Kettlebell Swing; 1 minute
Glute Ham Med Ball Sit Up; 1 minute
Kettle What?
Workout:
Clean
Push Press
Push Jerk
Spilt Jerk
____________________
Without putting the bar down complete all exercises above. Add weight until you find a max
3..2..1..Go!
Workout:
For Time-
7 Rounds
7 Sumo Deadlift High Pull
7 Push Jerk
or
7 Rounds
7 Wall Ball
7 Pull Up
Run A _____ Loop
Workout:
3 Rounds
Max Set Bench Press
Lunge 50' w/ 1/3BW Dumbells (Total)
10 Burpies
Rest
Sprint 440m Run
Rest
Power & Speed
Workout:
For Twenty Minutes:
Rope Climb
Push Up
Pull and Push until you can do neither.
Flying High
Workout:
5 Rounds
10 Kettlebell Burpies
10 Kettlebell Swings
10 Pull Ups
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kettle bell burpies are....push up with kettle bell in each hand/
jump feet to deadlift position/
deadlift kettlebells/ repeat
A Good Day
Workout:
4 Rounds
500 meter Row
10 Power cleans (heavy)
15 Knees to Elbows
Rest
Workout:
5 Rounds
15 Thrusters
15 Pull ups
Pilgrims
Workout:
5 Rounds
250 Row sprint
5 Depth Jumps
Lunge 25 meters; with weight
Waiter Walk 25 meters
1/2 mile Bike sprint
__________________
Depth Jump is...jumping off a 20 inch box and quickly jumping in the air; while holding weight
Got Lift?
Workout:
5 rounds:
30 Box Jump
21 Kettlebell Swings
12 Pull Ups
