Warm up with Indian club work, then:- Complete 5 rounds of the following AFAP (as fast as possible – with good form):- 10 x Kettlebell snatches – 5R/5L 10 x Burpees 10 x Sledgehammer tyre strikes or med ball slams Then:- 5 minutes Kettlebell windmills Qigong...
Dynamic warm up using a lighter kettlebell than normal – swings, cleans & snatches, then:- Work for 40 secs rest for 20 secs for 3-4 rounds:- Sprints on agility ladders Kettlebell snatch left Battle ropes Sprawls Kettlebell snatch left Med ball touch downs...
Dynamic body-weight warm-up for 3 rounds:- Hip Heists x 10, vertical jumps x 10, push-ups x 10, then:- “15/15 workout” Kettlebell single arm snatches; work 15 seconds, rest 15 seconds for 12 minutes (24 working sets) – change arms each working set. Target = 6 to 8...
Dynamic warm up for 5 to 10 minutes on the punchbag and speed ball, then:- 5 rounds, resting 60 secs between rounds:- Plyo-push-ups x 5 @ max effort Handstand wall walk ups (toes on wall) x 3-5 Jungle Gym / ring dips x 8-12 Then:- 10 to 15 minutes kettlebell jerk...
Warm up with 6 rounds of: Thai knee kicks x 2, push-ups x 2, sprawls x 2, then:- 5 rounds with 60 secs recovery between rounds:- Sandbag overhead press (@50%+ body-weight) x 10 Push-ups x 10 Alternating TNT cable punching x 50 Finisher: 5 minutes Kettlebell Turkish...
Warm up with Indian clubs and kettlebell swings, then:- Complete 5, 4, 3, 2, 1, 1, 2, 3, 4, 5 reps, alternating between the following and do 2 to 3 rounds as fast as possible with perfect form:- Kettlebell double cleans (go heavy) Sprawls Then:- Bear squat to Hindu...
Dynamic warm up using a lighter kettlebell than normal – swings and presses, then:- Work for 45 secs, rest for 75 secs for 10 rounds:- Double kettlebell long cycle (clean and jerk) – pacing: 5 or 6 reps per working set Then:- Ring push-ups – prison...
Dynamic warm up with Indian clubs and kettlebell swings, then:- Complete 10, 8, 6, 4 and 2 reps, resting 30 secs between sets:- Sprawl to kettlebell snatch Then:- Complete 10, 8, 6, 4 and 2 reps, alternating between the following and resting 30 secs between rounds:-...
Dynamic warm-up with 5 to 10 mins of general kettlebell work, then:- Work for 20 secs (at max rate) rest for 10 secs for 8 rounds (4 minutes) on each of the following. Recover in full between each exercise:- Sprawls Sledge hammer tyre strikes Box jumps or squats...
Warm up with Indian Clubs, Kettlebell halos and kettlebell arm bars, then:- Kettlebell long cycle (clean & jerk) – work for 40 secs, rest for 20 secs for 10 to 12 mins. Use double or single kettlebells changing arms each working set for single kettlebells....
