Dynamic warm up with a light kettlebell – swings, cleans & jerks, then:- As many times through as possible in 3 minutes for 3 rounds resting 1 min between rounds:- 10 x kettlebell double arm swings 20 x mountain climbers 5 x close grip kettlebell push-ups...
10 minutes joint mobility warm up and calisthenics, then:- Perform 20 reps of each exercise, then 15, then 10, then 5:- Kettlebell single arm snatch or swing (reps are per arm) Kettlebell renegade row or upright row (reps are per arm) Squat jumps or Hindu squats...
5 to 10 mins general mobility, then:- 4 minutes of work followed by 1 minute of rest. Repeat 4 rounds:- The goal is 25 reps of the exercise in 1 minute or under. 1. Hindu Squats 2. Kettlebell single arm snatch or swings – left 3. Squat jumps or sprawls 4....
Dynamic warm-up using a med ball:- 10 x wood-chops, 10 x Russian twists, 10 x squats – 3 rounds, resting 30 secs between rounds, then:- Work for 30 secs, rest for 30secs for 5 rounds:- Kettlebell push-ups Kettlebell renegade rows Kettlebell double swings...
10 mins joint mobility warm-up, then:- 3 rounds, resting 1 minute between rounds:- 60 secs heavy punch bag drills 6 x Kettlebell Turkish get-ups (3 per side) 30 secs kettlebell double cleans (Go heavy) 20 x alternating kettlebell over head press (10 per arm) 10 x...
Warm up with 100 kettlebell cleans using a lighter kettlebell than normal (50 right, 50 left) Set timer for 10 mins and alternate between the following:- Kettlebell clean x 10 right (go heavy) Kettlebell clean x 10 left (go heavy) Kettlebell Turkish get-up x 1 right...
