Workouts
3x
1/1 Arm Bar
3/3 Bottoms up Press
3/3 Kneel to stand (KB in rack)
20 swings
5-4-3-2-1
Snatch- R
Windmill- R
1 TGU- down only
1/2 get up- R
1 TGU- up only
Repeat left
Then, you go, I go
3x
10 single arm swings- R
10 single arm swings- L
10 swings
Roll, stretch, alligator breathing
3x
Bear Crawl
10 Ball Thrusters
20 Walking Lunges
20 Jumping Jacks
60:15 x 4 Rounds
Rowing
Plank
Air Squats to ball
Ball Slams
Situps
Rest 1 min
Roll out and stretch
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 (amplify in rings)
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! This is a repeat of the workout we did on 12.28.2017.
Stretch + alligator breathing
3x
10/10 bird dog
10 walking lunges
5 pushups to down dog
30 singles
5x
5/5 Step Ups
5 Ring Dips (or box dips)
5 Pullups
rest 2-5 mins (return to light gray HR zone for 1 full min)
These exercises are all to be done as heavy as possible, while maintaining proper form!
Then
50-40-30-20-10
DU or battling jumpropes
mountain climbers (reps are total number, not per leg)
roll and stretch
Roll T-spine
3x
10 pushups
10 squats to ball
10 ring rows
20 mountain climbers
20 min AMRAP
5 DFSQ
10 burpees
10 pullups
Then,
100 sit-ups
Roll and stretch
5 mins Box breathing
3x
200m Run
10 Air Squats
10 Pushups
30 sec Plank
30 singles
For Time
100 DU
80 Situps
60 KB Swings
40 Wall Balls
20 Ball Slams
10 Clapping Pushups (or plyo pushups, or shoulder tap pushups)
3x
15 Weighted Situps
30 sec Handstand hold (or hollow body hold)
10 Supermans
Roll and stretch.
3x
5 PVC shoulder pass-throughs
5 PVC deadlift drill
5 pushup to down dog
5/5 bottoms up press
5 prying GSQ
4x
8/8 single leg DL
8/8 clean + press
8 pullups
Rest 30-90 sec (hit dark gray HR zone)
Then, “Iron Troll”
3x
40:20
goblet clean
goblet squat and a half
bear crawl
couch stretch
figure 4 stretch
5 min box breathing or alligator breathing
3x
Bear crawl
10/10 monster walks
10 bent over row (with band)
20 sec hollow hold
30 singles
5 min AMRAP
5 HSPU + 7 Toe To Bar
Rest 3 mins
5 min AMRAP
5 Squat Jumps + 7 Ball Slams
Rest 3 mins
5 min AMRAP
5 Burpees + 7 Thrusters
Then,
50 DU
50 Situps
Roll quads + calves and stretch
3x
3/3 halos
3 prying GSQ
5 good morning stretch
10 deadstop swings
3x
1 TGU- right
10 KBS
1 TGU- left
10 KBS
Rest 2-5 mins, until HR is in light gray for 1 minute
3x
Double KB
1-2-3
Press
Squat
Rest 2-5 mins, until HR is in light gray for 1 minute
As fast as possible with good form
10-9-8-7-6-5-4-3-2-1
KBS
Pushups
hamstring stretch + box breathing
3x
200m run
5 push-up to downdog
10 Ball thrusters
60 sec Jumprope
30 min AMRAP
2/2 TGU
5 HSPU
7 Ring Rows
400m Run
50 Leg Levers (straight leg raises)
50 Situps
Shoulder mobility
