Warm up with speed ball work and skipping, then:- Once through, keeping rests minimal:- 2 mins punch bag training 30 x sprawls 2 mins punch bag training 40 x sledgehammer tyre strikes 2 mins punch bag training 20 x sandbag zercher cleans 2 mins punch bag training 15 x...
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 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 for 10 mins, then:- “Battle Ropes” Works for 20 secs, rest for 40 secs for each exercise and for 2 rounds:- Alternating hands High slams Alternating side to side Side to side swipes Alternating hands in squat Simultaneous hands...
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...
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...
