Friday 10.16.20

Prep 2 Sets Right side Kettlebell cross body RDL x 8 reps Right side Kettlebell Goblet Cossack Squat x 6 reps Right side Kettlebell Muscle Snatch x 4 reps Then Same on left side Essentials A. 6 Sets Snatch Deadlift + hang snatch High Pull + Muscle snatch + Overhead Squat Keep weight within a […]

Thursday 10.15.20

Prep 2 Sets Battle rope x 50 reps High knee single Unders x 30 sec Beast to alternating leg threw x 5 reps per side Essentials A. 3 Sets Support hold on dip bar or rings x 30 sec Rest 20 sec Sorsean Hold x 30 sec Rest 20 sec Partner assisted Nordic Curl Negatives […]

Wednesday 10.14.20

Prep 2 Sets Banded lateral crawl x 20 ft right , 20 ft left Banded bear crawl x 20ft forward, 20 ft backwards Goblet tall Kneeling to stand x 12 reps Essentials A. 2 Sets Power clean x 3-5 touch and go reps 50-60% Heavy Russian Kettlebell Swing x 10-12 reps Rest 20 sec Hang […]

Tuesday 10.13.20

Prep 2 Sets Kettlebell crossbody RDL x 8 reps right Kettlebell Goblet Cossack Squat x 6 reps right Kettlebell muscle Snatch x 4 reps right -then the same on the right side- Essentials A. 3 Sets Hang Muscle Snatch above the knee x 2 reps Rest 10 sec Handstand or Pike Hold x 10 sec […]

Monday 10.12.20

Prep 2 Sets Dual Kettlebell Split squat x 5 per leg Dual Kettlebell Deathmarch x 5 per leg Chin over bar hold or Hang From Bar Hold x 15 sec Scapular Pull Up x 10 reps Essentials A. 3 Sets Jumping Back squat x 7-10 reps 35-45% Rest 20 sec Single leg vertical Jumps x […]

Saturday 10.10.20

Prep 2 Sets Bottoms ups Kettlebell 90 / 90 Hold x 20 sec per hand Ring Face Pulls x 10 reps with 2 sec pause at the face Plank Push up x 20 reps , 10 per side Essentials A. 6 Sets Push Press x 3 reps Pausing Push Jerk x 3 reps Take from […]

Friday 10.9.20

Prep 2 Sets Dual Kettlebell Deadlift x 10 reps Dual Kettlebell Russian Swing x 8 reps Dual Kettlebell hang Clean x 6 reps Dual Kettlebell Half Snatch x 4 reps , 2 per arm *Keep weight light on the first set then increase on the second set. Essentials A. 3 Sets Single arm Dumbbell Pressing […]

Thursday 10.8.20

Prep 2 Sets Bear crawl x 50 ft, evey 10 steps stop and perform 10 alternating shoulder taps in the bear crawl position. Hang From Bar x 20-30 sec Bottom of bench dip hold x 20-30 sec Essentials A. 3 Sets Bike Sprint x 10 sec Rest 20 sec Burpee x 5 reps Lateral Low […]

Wednesday 10.7.20

Prep 2 Sets Banded clamshell side plank x 10 per side Banded Monster Walk x 10 forward and 10 backwards Split stance isometric with pulse x 20 sec per side Essentials A. 6 Sets 1 power clean complexes (4 reps total) The clean complex is… Hang Muscle Clean from above the knee x 1 rep […]

Tuesday 10.6.20

Prep 2 Sets Kettlebell Muscle Snatch from the ground x 5 reps per arm Chin Over Bar hold or hang from bar hold x 15-20 sec Scapular Pull Ups x 10 reps Bench Dip Stretch x 15-20 sec Bench Dip x 10 reps Essentials A. 3 Sets Hang Muscle Snatch above the knee x 2 […]