BuddBells.com

Warm-up: Brupee Bedley
Burpee lunge
Burpee jumping jack
Burpee deck squat
Burpee high pull
Burpee swing

Skill: press practice in different positions
Seated, kneeling, standing, 1 leg

Workout: AMRAP 20min
1 min jump rope
30 sec mnt climper
30 sec jump squat
1 heavy press each side

Warm-up: 3 rounds
10 hanging K2E
15 clapping push-ups
20 box squats

Skill: pistol deck squats

Workout: 5 rounds
10 light swings
10 medium swings
10 heavy swings
6 pistol deck squats each side
Walking OH carries

Warm-up:
30 kiss the baby push-ups
4 OH squats
30 TRX rows
4 TGU(Turkish get up) each side
34 donkey kicks

Skill: TRX abs

Workout: 3 rounds
34 swings
34 viking push presses (17 each side)
34 TRX reverse crunches
34 snatches (17 each side)
34 cossack squats each side

Warm-up: double under practice and row practice

Skill: Bridge press and See Saw Press

Workout: 5 rounds
See saw press 5 each side
Double squat X5
Bridge press 5 each side
Double swing high pull 5 of each

Warm-up: 3 rounds – 1min of each
TGU
Swing
Burpee
Deck squat

Skill: double clean

Workout: 10 reps of each exercise— AMRAP 20min
Double clean, renegade row with push-up
Swing heartbeat squat thruster
v-up with pause (teaser)
rocking superman

Warm-up: 5 min jump rope

Skill: workout movements

Workout: 1min of each 3 rounds (15 sec between exercises to set up)
TGU
Double clean/press
Weiski
TRX roll out row
Alt swing
High/low plank
Rowing machine
Snatch – alternate every 5 reps
Flutter kicks
Burpee

Warm-up:
10 min hand 2 hand drills

Skill:
Handstand
Handstand push ups

Workout: tabata 20sec work, 10 sec rest, 8 rounds
Handstand
v-ups
single leg dead lift
plyo lunge
OH swing
Opposite hand/leg lift on hands and toes
Finish one tabata exercise move directly to next
Continuous clock! No rest between Tabata’s

Warm-up: I go, U go (double bells)
Ladder 1-5 deadlift (keeping your hands on bell as partner is working)
1 min plank (both people)
Ladder 1-5 swings (keeping your hands on bell as partner is working)
1 min plank (both)
Ladder 1-5 snatches each side (keeping your hand on bell as partner is working)

Skill: pistol practice

Workout: AMRAP 20 min
1 pistol each side
2 twisting push up each side
3 presses each side
4 OH lunge each side
5 deck squat donkey kick
1 min jump rope

Warm-up: 21/15/9
Sit ups
Squat jumps
Sprawl

Skill: candle stick

Workout: 2min drill 10 rounds
5 pull-ups
5 goblet squat
5 thrusters each side
5 push ups

Warm-up: 3 rounds
10 OH squat
20 dive bomber push ups
30 suit case dead lifts (15 each side)

Skill: OH squat TGU

Workout: 5 rounds
5 floor press
1 OH Squat TGU
5 snatches
5 floor press
1 OH squat TGU
5 snatches
10 OH swings
20 V-ups
20 DBL unders