BuddBells.com

Redone

BAM! — Fri, 17 May 2013 12:32:11 +0000

Warm-up: 3 rounds
15 figure 8 to hold each direction
1 minute plank
30 seconds handstand

Skill: active side plank
Workout: 5 rounds
5 One leg dead lift each side
10 snatches each side
10 active side plank each side
5 alternating bottom up clean and press each side

Almost 47 Carolyn

BAM! — Thu, 16 May 2013 12:53:22 +0000

Warm-up: 46 burpees

Skill: lying side donkey kicks

Workout: 4 rounds
25 Criss Cross abs each side
25 lying side donkey kicks
25 power swings
16 donkey kicks
25 high pulls each side

Wednesday Butt Day

BAM! — Wed, 15 May 2013 14:53:33 +0000

Warm-up:
TRX lunge (with and without weight)

Skill: Cossack squat

Workout: 5 rounds
10 (partner) Cossack squat each side
10 box squat jumps
10 dive bombers
10 low/regular/high swings (10 of each equals 30 reps)

Wish You Were Here

BAM! — Tue, 14 May 2013 15:02:44 +0000

Warm-up/skill:
(Heavy) Turkish Get Up practice

Skill: 1 leg deck squat
Workout: 15-20 minutes
1 TGU with 10 push presses at the top (each side)
5 One leg deck squat
10 Opposite arm/leg V-up each side
5 opposite arm/leg lift from a plank

Surprise Visit

BAM! — Mon, 13 May 2013 16:16:39 +0000

Warm-up: 3 rounds
1 minute sling shot each direction
10 light goblet thrusters
10 deck squats

Skill: see saw press
Workout: 5 rounds
20 Over Head swings
20 Russian twists each side
20 walking alternating presses (10 each side)
20 double cleans

Kicked

BAM! — Fri, 10 May 2013 00:18:46 +0000

Warm-up: 3 rounds 1 minute each with a Partner
Clapping push ups
Sit up with a ball held out by partner
Clapping lunge
TRX hand walk
Sprint on the rower
Squat to box

Workout:
Part 1: 5 rounds
20 swings (10 spiking) partner high low plank when not spiking
Part 2: 2 rounds of 1 minute with 30 seconds rest between rounds
Pause v-ups (at top)

Predawn

BAM! — Thu, 09 May 2013 17:57:03 +0000

Warm-up:
Double press practice
Double under practice

Skill: double swing/high pull/snatch

Workout: 3 rounds
10 double squats
10 double swing/high pull/snatch burpee
10 hanging knees to elbows

Puddle

BAM! — Wed, 08 May 2013 15:18:58 +0000

Skill: Viking Push Press
5 minutes VO2 Viking push press
5 minutes VO2 swings

Workout:
25-20-15-10-5 snatches each side
25-20-15-10-5 V-ups
5-4-3-2-1 Turkish Get Up each side

Suzi

BAM! — Tue, 07 May 2013 15:08:55 +0000

Skill: criss cross abs
Skill: 1 leg dead lift
Warm-up: 3 rounds
15 slow criss cross abs each side
5 one leg dead lift each side

Workout: 20 minutes
10 Over head squats without weight
(Partner holds bottom of pistol)
15 Over Head swings (partner holds bottom of pistol)

(Harder)

BAM! — Mon, 06 May 2013 18:33:23 +0000

Skill: weighted windshield wipers
Warm-up: 3 rounds
10 weighted windshield wipers each side
60 feet weighted bear crawls
60 feet prison lunges (30 feet forward, 30 feet backward)

Workout: 5 rounds
5 from the clean and press each side (alternating)
5 low/med/high swings 15 reps total
10 tuck jumps
10 trx row (feet elevated)
10 push-up (feet elevated)
10 jumping pull-ups (pull-up)
(scale up the workout with exercises in parenthesis)