BuddBells.com

Warm-up: 10 min
10 Roll-up roll down
8 Plough pose
6 Windshield wipers each side
4 Deck squat

Skill: pause squat and row machine

Workout: Quality rounds for 20 min
10 snatches/ 10 front kicks each side
Bear crawl 30 ft
4 HSPU
5 pause squat
100 m row

Warm-up: 3 rounds
10 TRX 2:1 squat each side
10 dive bomber push-ups
5-1 KB bent row
10 star jump

Skill: TRX

Workout: 45 sec/ 15 sec off — 3 rounds
Jumping pull-up
Alternating swing
TRX row/roll out
Alternating clean/press
TRX knee tuck or Pike
Figure 8 to hold
Alternating clean/squat

Warm-up/Skill:
10 min round:
10 K2E
15 superman
20 mountain climbers each side
25 double unders

10min round:
Rowing machine: 2min intervals
26 strokes per min (spm), 28 spm, 30 spm, 32 spm, 26 spm

10min Practice: swing drills and partner drills

Workout: 2-3 rounds depending on form…. If form fails STOP!!!
Light (10)/medium(8)/heavy(6) 1 arm swing each side. (alternate hands every set)
Partner high/low plank (partner does planks as other person does swings
Light (10)/ medium (8)/ Heavy(6) snatches each side (alternate hands every set)
Partner shoulder bridge to encourage hip extension
***NOTE*** do swings/snatches by doing right hand light weight then left hand medium weight then right hand heavy weight, continue with left/right/left hand

Warm-up: 21-15-9
Pushup (4) jumping jack
(2) squat (1) jump for height
Deck squat (1) side plank each side

Skill: from the floor clean

Workout: 20 min
5 from the floor alternating clean with a heavy bell
10 TRX single handle row each side
5 seated press each side
10 heel to sky (shoulder stand) abs

Warm-up: 3 rounds
10 OH lunge with single bell each side
10 SDHP sprawl
10 Low/Medium/High swing 30 swings total

Skill: double clean from ground

Workout: 5 rounds
5 double clean/press from ground
5 renegade row to side plank
Partner jumps rope while first 2 exercises are being done

Practice: sit to kneel with kb overhead

Warm-up: 2 rounds
Flow drill: 30 sec of each
TGU, swing, clean, press, squat, snatch

Skill: renegade row

Workout: AMRAP 20 min
10 renegade row each side
10 double swing
20 TRX jumping squat
20 windshield wiper toe touch 10 each side
10 dive bombers

Warm-up: Partner
5 rounds of the Spiking drill 20 reps each round
4 rounds rowing machine/10 deck squat to plank

Workout: Tabata 8 rounds— go through all of the exercises to make 1 round
20sec work/10 sec rest
Sprawl
Thruster
v-up
OH swing
Russian twist

Warm-up: 3 rounds
10 TRX mountain climbers (slowly)
5 High bridge press each side
5 Figure 8 to hold press each side

Skill: donkey kick

Workout: 5 rounds
20 Donkey kick
10 Burpee double snatch
5 Hanging leg raise

Warm-up: 3 rounds
30 jumping jacks
30 push-ups
30 jumping lunges each side
30 swings
30ft of bear crawls forward/back

Workout: 3 rounds— do the one exercise from each # each round
1 minute of plank, minute hand stand, minute double Over Head carry
9 clean/squat each side, snatch/press each side, swing squat
8 jerks each side, pull-ups, bottom up squat each side
2 minute jump rope, minute of pilates, minute side plank (30sec/30sec)

Warm-up: 10 min
TGU high bridge practice
Opposite arm/leg superman
Face the wall over head squat
Figure 8 to a hold

Skill: OH squat

Workout: Quality AMRAP
5 Over Head squat each side
10 Heartbeat squat/thruster/deck squat
10 TRX push-up to a roll out
5 Low/mwd/high swing, swing/high pull/snatch, low/med/high swing, swing/high pull/snatch = 1 reps