Workout 022
5 ROUNDS in 30 minutes or less A1) Walking Kettlebell See Saw Press x 5/5A2) Hoist x 5A3) KB Swing x 20 KB = Kettlebell This workout is designed to be loaded. Exercises: Equipment:
Workout 021
5 ROUNDS in 30 minutes or less A1) Floor Press x 5/5A2-1) Goblet Squat x 5A2-2) Goblet Lunge x 3/32 Rounds of A2 before move onto A3A3)MP x 5/5 MP = Kettlebell Military PressFloor press is with a Kettlebell. This workout is designed to be loaded. Exercises: Equipment:
Workout 020
5 ROUNDS in 30 minutes or less A1) Walking Lunges x 20mtr up and backA2) Bear Crawl x 20mtr up and backA3) Frogger x 20mtr up and backA4) Reverse Walk x 20mtr up and back This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Workout 019
60 minutes or less A1) Ball Crawl x 20mtr Up and BackA2) Frogger x 20mtr up and back3 Rounds B1) Shoulder Rolls x 10/10B2) SkiErg x 300mB3) Reverpess x 205 Rounds C1) 100 Step Ups This workout is designed to be a full body workout. Exercises: Equipment:
Workout 018
60 minutes or less A1) Kicksits x 1/1 plus 1 x push up50 rounds B1) 100 Ball Over String or Wall Ball***Every time you hit the string do 5 pull ups or not go over line on wall do 5 pull upsMen: 15kgLadies: 9kg C1) 30sec/45sec Rowing Machine6 Rounds This workout is designed to be …
Workout 017
30 minutes or less A1) Single KB MPA2) Single KB Rack Front SquatGo 5 to 1 and then back up to 5 B1) TGU x 1/1B2) Double Swings x 105 Rounds KB = KettlebellMP = Military PressTGU = Turkish Get Up This workout is designed to be unloaded and all body weight. Exercises: Butterfly Situps, …
Workout 016
15sec/45sec x 20 Rounds (Alternate between) 1. KB Push press2. Slam balls3. KB Push Press4. Rowing Machine*** Each 15sec is 100% max effort KB = Kettlebell This workout is designed to be loaded. Exercises: Equipment:
Workout 015
5 ROUNDS in 30 minutes or less A1) Prying to Cobra x 10A2) Duck WalkA3) Hollow Hold 30 secA4) Walking Lunges x 10/10A5) SkiErg x 300m This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Workout 014
5 ROUNDS 30 minutes or less A1) Squat to Fold x 10A2) Body Swing x 10/10A3) Frogger x 8m up and backA4) Push Ups x 10A5) Cossack Squat x 10/10 This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Workout 013
60 minutes or less A1) 50 Primal Burpees B1) 1 TGU – 3 Military Presses at the top (Left)5 x 1 Arm Swing (Left)Repeat for Right SideDo 10 rounds each side C1) Hoists x 50 TGU = Turkish Get Up This workout is designed to be full body. Exercises: Equipment:
