BuddBells.com

Skill: pilates

Warm-up: RKC minimum 12 min swings and body weight exercises

Workout: double KB practice
Swings, cleans, press, squat, snatch Practice (3-10 reps)
3 rounds of the Gauntlet

Skill: push-up
Walk-out to push-up

Warm-up:
6 rounds = 6min total
15sec/15sec snatches (hold bell in lock out during “rest 15sec)
Tabata criss cross abs (20sec on/10 sec rest for 8 rounds= 4 min)

Skill: floor donkey kick (pilates butt)

Workout: 3 rounds
23 russian twist each side
23 deck squat sprawl
23 OH front kick with 1 or 2 bells each side
23 swings each side

Warm-up: 3 rounds
Spiking drill with 3 people (3rd person jumping rope) 20 swings each round
Tabata donkey kicks 20sec/10sec for 8 rounds= 4 min

Skill: slow TGU
Snatch practice
Jerk practice

Workout: 3 rounds
2 TGU, 4 snatch, 6 jerks each side (one the 2nd TGU do the snatches and jerks)
30 ft bear crawl
8 DBL squats
30 ft OH walk with DBL bells
10 rolling to “V”

Warm-up: 3 rounds 1 min each= 12 min
Plank on forearms with same arm/leg lift
Straight leg criss cross abs
Crunch with leg extension
OH carry with 1 or 2 bells

Skill: bottom up press

Workout: 20min Quality rounds
10 SDHP
3 bottom up press each side
10 OH swing
10 TRX atomic push ups
Max pull-ups

Warm-up: 10min
5 alternating V-up with a pause
10 seated wind shield wipers each side
10 bent row each side
15 jumping for height

Skill: TRX

Workout:
5-1 snatch press right
10-1 (by 2) squat with curl
5-1 snatch press left
*** do the right side of snatches then squat then left side snatch then back to right side until ladder is complete
3 rounds:
10 TRX squat to OH extension
15 jumping pull-ups
20 push-up with lifting hands off of floor at the bottom of each rep

Warm-up:
Tabata: swing and high/low plank 20sec/10sec= 8min total

Skill: abs (side plank progression)

Workout: 2 rounds
Right side
5 get up to a bridge
10 Over Head lunge
15 push press
Left side
5 get up to a bridge
10 Over Head lunge
15 push press
20 Over Head swing
5 face the wall over head squat
10 hanging knees to elbows
15 TRX row squat
20 OH swings
10 walk out to opposite arm/leg lift
Side plank progression

Skill:
Dead lift
Burpee
Superman

Warm-up: 4 rounds 30sec work/ 30sec rest
Dead lift
Burpee
Superman

Workout: 4 rounds 1 min each
Row machine
Thruster (1 or 2 bells)
Jump rope
Swing ladder 6-1 each side
Rest

Warm-up: 10min
Hand to Hand drill

Skill: floor vaulting

Workout: 5 rounds
10 vaulting side to side (each side)
10 forward vaults
1 TGU 10 snatches right
1 TGU 10 snatches left

10-1 squats
10-1 swings

Warm-up: scorpion progression
L-sit to head stand progression

Skill: pistol

Workout: quality rounds for 20min
30 ft walking swings
Pistol each side
30 ft see saw press
10 hollow rock
5 double 1 leg dead lift each side
Pull-up practice