BuddBells.com

Warm-up: 21-15-9
Jumping pull-ups
Burpees
Deck squats

Skill: press to 1 rep max each side

Workout: AMRAP 20 min
5 double press
10 double bent row
15 double swing
20 TRX squat jumps

Warm-up:
Kneeling halo
TRX hip hinge to “I” position
4 min snatches

Skill: TGU to elbow

Workout:
10 superman pushups
20 mountain climbers each side
30 thrusters (heavy weight)
10 superman push-ups
20 mountain climbers each side
30 thrusters (med weight)
20 superman pushups
40 mountain climbers each side
60 body weight squats (butt below hips)

Warm-down: 4 min snatches

Warm-up:
Tabata leg whip crunch
Heavy get up sit ups X5 each side 2-3 rounds

Skill: long jump

Workout: 7 rounds
40 double unders
3 goblet squat to OH squat
10 TRX high pull row
10 double high pulls
3 hanging leg raise

Warm-up:
48 sit ups
48 squats
48 jumping jacks
48 push-ups
48 jumping lunges each side

Skill: TRX row w/KB press

Workout: 2 rounds
24 swings
24 v-ups
24 TRX row
24 snatches each side
24 renegade row (12 each side)
24 see saw press (12 each side)
24 squat star jump

Warm-up: 3 rounds
1 min sling shot
1 min slow squat
30 sec Russian twists
1 min plank

Skill: ABS

Workout: AMRAP 20min
10 KB active side plank each side
10 kneeling press each side
10 single leg 1 arm row
10 OH swing
100 jump rope

Warm-up: 5 min TGU
2 rounds of 2min of swings with 1min rest

Skill: Movements for workout

Partner Workout:
FRAN: 21-15-9 (score is fastest time)
Double bell thruster
Pull-up (or TRX row)
DAVE: 150 snatches and Burpees (score is total # of burpees)
ROW for Calories: add partner weight together, divide by 2 equals # of calories to row

Warm-up:
3min jump rope
Bear crawls
2min jump rope
Inch worms
1min jump rope
Charlies angles lunges

Skill: planking on bell

Workout: 3 rounds
50 situps (butterfly legs)
40 pull over press from floor
30 high pulls each side
20 deck squat to plank
10 OH squat each side

Warm-up: 10 reps of each 3 rounds
TRX Matrix
Dive bomber push ups
Cossack squat
Get-up sit up

Skill: Hand Stand Push Up (HSPU)

Workout: 5-1 3 rounds
HSPU
Heavy alternating snatch from the ground (progress in weight as ladder goes down)

Warm-down: 5 Heavy TGU each side

Warm-up:
40 squats
9 walk-out push up
40 v-ups
9 pull ups
40 dead lifts
9 deck squat donkey kick

Skill: Hand 2 Hand drill

Workout: 7 of each 7 rounds
Figure 8 to hold to press each side
Alternating swing each side
Burpee jumping lunge (2 lunges each side= 1 rep)
Swing heartbeat squat

Warm-up: 1min of each 2 rounds
Jumping jack
Squat
Burpee
1min of each 2 rounds
Swing/high pull/snatch each side
Sumo dead lift high pull

Skill: windmill

Workout: AMRAP 20min
5 windmill each side
10 super man
5 low/med/high swing
20 double unders