Dynamic warm-up with 5 to 10 minutes of kettlebell swings and snatches, then:- Triple Treats – Power / Skill / Strength Endurance 4 rounds, resting 60 secs between rounds:- Plyo-push-ups x 5 (Power) Jungle Gym / Rings “skin the cat” x 4 (Skill) Hindu...
Eischens Yoga, then:- 100 reps of each AFAP (as fast as possible) with perfect form:- 1. Jungle Gym / ring body row. Advanced do 100yds of handstand walks along a wall (measure 5 yards and repeat backward and forward 10 times) 2. Kettlebell double swings 3. Medicine...
Dynamic kettlebell warm up: 5 rounds – kettlebell single arm swing x 5, kettlebell snatch x 5, left and right, then:- 4 rounds, resting 60-90 secs between rounds:- Sandbag zercher cleans x 8-10 ‘L’ sit holds on kettlebells x 6-8 Kettlebell single arm...
Joint mobility and handstands warm up, then:- Work for 20 mins, dropping 2 reps of each per round:- 20 x sprawls 20 x regular push-ups 20 x prisoner squats 20 x hip heists 60 secs agility ladder sprints Eischens...
Warm-up with rope skipping and punch bag combinations, then:- 5 Minute Rounds – work continuously – 1 min per exercise. Rest 2 minutes between each round and complete 4-5 rounds:- Heavy punch bag Sprawls Cable duck unders (cable at waist height) or...
Dynamic warm up using a lighter kettlebell than normal – swings, snatches, cleans and presses, then:- Work continuously for 15 minutes on the following kettlebell combo:- 20 x kettlebell snatches (10 left, 10 right) 4 x kettlebell Turkish get-ups (2 left, 2...
