BuddBells.com

Warm-up: VO2 snatches 20sec work : 13 sec rest
10 rounds each side

Skill: TRX OverHead Lunge

Workout: 4 rounds
Light – Medium – Heavy 2 hands swings X 11 each
TRX jumping squats X 33
Xcross abs X 33 each side

Warm-up: 1 min of each 3 rounds
TGU
Swings
Push up on knees

Skill: hand stand and hand stand push ups

Workout: 5 rounds
5 handstand push ups
10 snatch/Viking push press each side
15 TRX row
20 crunch with feet up

Warm-up: 1 min of each 2 rounds
Row machine
Jumping jack
Jumping lunge
Sprawl
Jump rope

Skill: windmill

Workout: AMRAP 20min
Clean press from floor X5 right side
Windmill X5 right side
Clean press from floor X5 left side
Windmill X5 left side
K2E X5
Alternating swings X5 each side
Cancan kicks x5 each side

Workout: 3 rounds 1 min each with a min rest after all 5 exercises
Side/front/side planks
Deck squat/ donkey kick
OH swings
Thrusters
Star jumps

Warm-down: opposite arm/leg lifting practice

Warm-up:
30 push-ups
4 bear crawl trips
30 dead lift
4 hanging leg raise
30 sumo dead lift high pull
4 pull-ups
30 OH swings
4 opposite arm/leg lift on hands/feet

Skill: snatch and Viking push press

Workout: 2 rounds 17 of each
snatches each side
burpees
Viking push press each side
Windshield wipers each side
Figure 8 to hold each side
Varied stance goblet squat
Single arm/leg row each side

Warm-up:
1 min deck squat
1 min mountain climber
1 min planking
Walking lunge
1 min superman v-up
*Team Rowing*

Skill: Cossack squat

Workout: 5 rounds
10 TRX Cossack squat each side
10 double swings
10 dive bomber push-ups
10 donkey kick

Warm-up: 10min AMRAP
10 swings
10 high/low plank (5es)
20 jumping jacks
20 double unders

Skill: planking and TGU high bridge practice

Workout: 3 rounds
Goblet squat thrusters breathing ladders ***
***reps for squat 2-4-6-8-10
***breathing reps 1-2-3-4-5
TGU to “T” position 5 each side

Warm-down: team rowing

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Warm-up:
2 min squat position
50 squats
40 squat thrusts
30 v-ups
20 squat jumps
10 split jumps

Skill: Core work and Pull-up practice

Workout: 3 rounds
Walking press (alternate press with each step) 40 yards
Walking single snatch (20yards right arm, 20 yrds left arm)
Bear crawl 40 yards

Warm-up:
5 min jump rope
21-15-9 swings and push-ups

Skill:
Pilates and Heavy pressing (5-4-3-2-1)

Workout: 3 rounds
5 TRX row KB press each side
10 deck squat jumping jack
5 TGU each side
10 cossack squat each side