BuddBells.com

Warm-up: 10min
TRX Lunge Push-up X15
Halo X 10 each side
Deck squat X5
V-sit shoulder extension X 20

Skill: TRX mountain climbers
Alternating dead lifts

Workout: 50sec work/10sec rest 4 rounds 30 sec rest between rounds
TRX mountain climbers
Alt dead lifts
Alt swings
Around the Horn push-ups
Russian Twists

Warm-up: 21-15-9
Criss Cross Abs with a pause each side
TRX pike
Heavy Deadlift
6 count sprawl

Skill: Heavy swing

Workout: 5 rounds
10 heavy swings
10 seated reverse crunch
10 seated windshield wiper each side
10 plank with alternating reach 5 each side

3 rounds:
10 double swing snatch (10 of each)

Warm-up: 5 min jump rope

Workout: Deck of Cards: do # on the card (Face cards are all 10 reps)
Spades: snatches each side
Clubs: goblet squats
Hearts: renegade row
Diamonds: clean/press
*** the only exercise you do each side with is snatches, all of the others do face value
*** the total # of reps will be 95. If you are like me and need to be even do an extra 5 rep on the renegade row and presses.

Warm-up: 5 min Hand to Hand Drills
5 rounds:
1min swing
1 min Body Weight exercises

Workout: Partner Ladder: Its an “I go You go” ….. spend 5 min at each station. 1 min rest between stations
Pull-up or jumping pull-ups 1-? When one person cant complete the rep go back down to 1 and start over. Do jumping pull-ups by 2
Rowing: 100m, 200m, 300m, 300m, 200m, 100m, 100m, etc. Go until time runs out.
TRX single leg squat row: go by 2’s. when someone cant complete their reps go back to 2
KB single arm thruster: keep the bell in your hand the entire time. Do one side then partner goes. Ladder up till someone cant go then go back to 1 rep or time runs out

Warm-up:
2 min TGU each side
10 swings
1 min TGU each side
10 swings
30 sec TGU each side
10 swings

Skill: TRX lunge variations

Workout: AMRAP 20 min
10 TRX side lunge each side
10 bridge alt floor press
10 double swings
10 tuck jump
Warm-down:
Active floor clock

Warm-up: 2 rounds
T+Y TRX shoulder fly 5 es
1 arm dead lift 10 each side
ground up push-up 10
TRX hamstring curl X 20
1 arm swing 10 each side
slow negative push-up X 10

Skill: TRX oblique crunch

Workout: 21-15-9
TRX oblique crunch
double press
swing squat
superman

Warm-up: 12min
Yoga flow (see video)
TRX side plank with rotation 10 each side
Double kb over head carry 60ft
Double kb rack carry 60ft
Kb bear crawl 60 ft
Finish as many rounds as you can in 12 min

Workout:
5 min snatch (as many quality reps as you can in 5 min)
Divide # of reps by 10 = reps for workout
5 rounds
Hand stand push up (HSPU)
Knees to Elbows (k2e)
Heartbeat squats
OH swings

Warm-up: 3 rounds
1 min figure 8 to a hold
10 swings
1 deep prying squat
10 weiski’s

Skill: Wound up Push up

Workout: 3 rounds
15-20 TRX kneeling rollout
15-20 TRX sprinter start
15-20 TRX single arm row each side
2min active rest (round 1 swings, round 2 burpees, round 3 jump rope)

12min AMRAP:
5 pull-ups
10 clean/press 5 each side
15 V-ups

Warm-up: 3 rounds
10 dead lift
1 min plank
10 sumo dead lift high pull (SDHP)
10 shoulder bridge with knee lift each side
10 swings

Skill: TGU breakdown

Workout: AQRAP (As Many Quality Rounds As Possible) 15 min
1 TGU with kneeling Press (1-5 presses)(use the presses as a stabilizing practice)
5 gun slinger swing, clean pause squat each side
5 One arm swings
10 Alternating swings

Warm-down: 5 min Janda sit-up practice

Skill: rowing

Warm-up:
100, 200, 300, 300, 200, 100 m rowing

Workout: 5 rounds of each
Partner snatches: 10 each side
Active rest: jump rope

TRX ½ rep pistols 15 each side
Active rest: deck squat star jump

Spiking drill: 20 reps

****Keep your partner accountable for perfect reps. Don’t count crappy reps