Workouts
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Daily Workouts
PVC mobility
3x
3/3 kneeling windmills
3/3 bottoms up press
5 KB pullovers
5 good morning stretch
2x
10/10 floor press
10 KBS
5/5 kneeling presses
5/5 snatches
bear crawl length & back
rest 30-90 sec, until HR is in dark gray zone
3x
10 plank with ball roll
10 marching hollow body
2 min per side of each:
couch stretch
figure 4 stretch
4 mins alligator breathing
3x
20 mountain climbers
5 inchworm with pushup
10 air squats
bear crawl length of gym
100m run
4x
25 lunges
15 pullups
400m run
stretching on wall
PVC shoulder mobility
3x
1/1 arm bar
3 prying GSQ
5 KB pullovers
20 shoulder taps
#Single Bell Burner
Up to 5x in 30 minutes
1 TGU- R
10 1-arm KBS- R
1 TGU- L
10 1-arm KBS- L
5 GSQ
10 Pushups
20 KBS
Use a single kettlebell, as heavy as possible, for the entire circuit. Rest as needed to maintain good form. If you are able to complete 5 rounds in the 30 minute time limit, go heavier next time! So there's your hint: you will see this workout again!
Stretch + alligator breathing
3x
Bear Crawl
10 wall facing squats
20 jumping jacks
20 sec plank
2x
2 min per station, 30 sec transition
Rower
Burpees
Jump Rope
Situps
Air Squats
stretching on wall
5-10 mins stretching/ mobility
3x
10 prisoner squats
Bear crawl
Crab walk
100m run
5x
400m run
20 Box Jumps or squat jumps
20 Pushups
Rolling
Tuesday
3x
1/1 Arm Bar
5 Good morning stretch
5/5 Halos
1/1 TGU
5 DL
5 Prying GSQ
You go, I go x 5 Rounds
Double Kettlebells
Strict Press x 3
Front Squat x 3
Thruster x 5
Batwings (double bent over row) x 5
Double KBS x 8
* One partner goes through ALL the exercises, then sets the kettlebells down while the other goes. They will each complete 5 rounds.
Then 20:20 x 6
KBS
30 sec each x 3
Plank
Hollow Body
PVC shoulder mobility
3x
1/1 Arm Bar
5 Good morning stretch
5 GSQ
5/5 Bottoms up press
5x, heavy
5/5 Single Arm DL
10 KB Swings
30:10 x 3, 1 min rest between rounds
KB Upper cut
GSQ
H2H KBS
Flutter Kicks
Roll glutes and hamstrings
Ankle mobility
3x
10 Shoulder Taps
20 Mountain Climbers
10 Air Squats
100m Run
For Time
10 Pushups
20 DU
200m Run
20 Pushups
40 DU
400m Run
30 Air Squats
60 DU
600m Run
40 Air Squats
80 DU
800m Run
Roll and Stretch
3x
Bear Crawl
3/3 Halos
3/3 Windmills
15 sec Prying GSQ
3x
12 Pullups
12 HSPU
1/1 Arm Bar
3x
3/3 TGU
12/12 Snatches
3x
30 sec Hollow Body
30 sec Plank
4x- You Go, I Go
10 Double Thrusters
30 sec each x 2
Couch Stretch per side
Fig 4 Stretch per side
PVC mobility
3 Rounds
10 Air Squats
20 sec Plank
10 Ball Slams
20 sec Hollow Hold
4 Rounds (not timed)
10/10 Bent Over Rows
10 GSQ
10 Suitcase Deadlifts
2 mins Mobility
Then, for time
10-9-8-7-6-5-4-3-2-1
KB Swings
Pushups
Roll and Stretch
