AMRAP 10min AMRAPA1) 9cals AirbikeA2) 8mtr CrawlA3) 7 x Swings or Slam Ball2min Rest 10min AMRAPB1) 6 Dead Ball CleanB2) 5 Goblet SquatB3) 4 Primal Burpee2min Rest 10min AMRAPC1) 3 Wall BallsC2) 2 Military PressC3) 1 Pull Up or Hoist This workout is designed to be unloaded and all body weight. Exercises: Equipment:
The Fundamentals: Kettlebell Swing, Squat and Push-Up Workout Effective strength training does not always require a long list of exercises. This full-body workout uses three fundamental movement patterns: The exercises are: Together, they challenge the hips, legs, upper body, trunk and cardiovascular system. The session uses a descending ladder. You begin with 10 repetitions of …
60 minutes or less 12min Ascending LadderA1) AirBike cals – 5,10,15etcA2) Push Ups – 2,4,6… +2A3) Hoist – 1,2,3… +1A4) 30 second hollow holdA5) Goblet squat – 2,4,6… +2 B1) Death by caloriesSkiErg or AirBikeMinute 1 = 1 calMinute 2 = 2 calMinute 3 = 3 calKeep going until you can not beat the minute …
20 ROUNDS in 30 minutes or less A1) Swing / GS ladder10 reps9 reps8 reps…2 reps1 repIf you are feeling good go back up the ladder again from 1 to 10 🙂 GS = Goblet Squat This workout is designed to be unloaded and all body weight. Exercises: Equipment:
30 minutes or less 10 to 1A1) Goblet SquatA2) Primal Burpee This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Complete Full-Body Strength and Movement Workout A balanced full-body workout should challenge more than one muscle group or movement pattern. This session combines: The exercises include: Each exercise has a different role. The Turkish get-up challenges whole-body coordination and your ability to move between the floor and standing. Goblet squats and hip bridges develop lower-body …
60 minutes or less A1) Goblet Squat x 5A2) Hip Bridge x 10A3) Military Press x 5/5A4) KB Row x 107 Rounds B1) Farmers Carry – 1 Lap Up and BackB2) Hindu Squats x 1510 Rounds KB = Kettlebell This workout is designed to be unloaded and all body weight. Exercises: Equipment:
60 minutes or less A1) Goblet Squat x 10A2) Reverpees x 1003 Rounds B1) Swings x 10B2) GHD x 103 Rounds C1) Military Press x 5/5C2)Tri Extension x 103 Rounds D1) Airbike15sec on/1:15min off x 10 GHD = Glute Hamstring Developer This workout is designed to be unloaded and all body weight. Exercises: Butterfly Situps, …
60 minutes or less A1) Hip Rockers x 100 B1) MP x 1/130 Rounds C1) 1 x Max GSMen: 32Ladies: 24 MP = Military PressGS = Goblet Squat This workout is designed to be unloaded and all body weight. Exercises: Equipment:
5 ROUNDS in 30 minutes or less A1) Halo x 10/10A2) 1 Swing + 1 GS x 10 *** Place kettlebell on the ground between repsA3) Seated Twists x 10/10A4) TGU x 1/15 rounds GS = Goblet SquatsTGU = Turkish Get Up This workout is designed to be unloaded and all body weight. Exercises: Equipment:
