BuddBells.com

Warm-up: 3 rounds
1 min plank
2 sprawl to opposite arm/leg lift
3 jumping jacks
4 deck squats
5 walk out to up/down dog
6 donkey kicks
7 jumping lunge each side

Workout: tabata 20sec/10sec for 8 rounds
20 sec TRX jumps/ 10 sec hold squat
20 sec snatch/ 10 sec hold at the top—- 2 min each side
20 sec bear crawl with KB/ 10 sec plank
20 sec TGU/ 10 sec hold —- 2 min each side

Warm-up:
5 min core
5 min Quality rounds:
5 high/low plank
5 frog squat
5 squat
5 jump for height

Skill: 1 arm swing

Workout: 20min quality rounds
Right side
9 (3) kneeling press, (3) ½ kneeling press, (3) standing press
15 bent row
21 one arm swing
Left side
9 (3) kneeling press, (3) ½ kneeling press, (3) standing press
15 bent row
21 one arm swing

Warm-up: Cossack and Pistol Practice
Partner Cossack
Partner floor hip flexor drill (1 leg)
Pausing rolls
Remedial Pistol Practice

Skill: Evil Wheel

Workout: 20min Quality rounds
1 Pistol each side (practice !!!)
20 OH swings
20 burpees
20 KB goblet crunches

Warm-up: 3 rounds
100 jump rope
10 heavy dead lift
10 dive bomber push ups
10 heavy swings
100 jump rope
SKILL

Skill: jerk practice

Workout: 1 round
500 m row
50 pull-up (TRX row or jumping pull-up as scale)
50 clean jerk (25 each side with heavy swing weight)
50 snatch (25 each side)
500 m row
50 walking push-up (TRX walking push-up to scale UP!)
50 windshield wipers (25 each side) (hold weight to scale up)
50 figure 8 to hold (25 each side)

Warm-up: 5 rounds of 5 of each
Russian twist each side
Goblet get up sit up
Weiski
Sumo Dead Lift High Pull

Skill: Pilates hollow abs

Workout:
1-5 ladder
Reps on each side with single bell
Swing
Clean
Press
Squat
Snatch
TGU
5-1 ladder with double bells
Swing
Clean
Press
Squat
snatch

Warm-up: 1 min of each
6 min rounds
Row machine/burpee 3 rounds of each
6 min rounds
Alternating Clean/Press
6 min rounds
Criss Cross Abs/ TRX row to roll out

Skill: superman extension

Workout: 10-1 reps
Renegade Row each side
Double swings
Superman Extension
Superman Rocking

Warm-up/Skill:
Partner practice squat drills from the floor
Bracing practice with partner
Pause squats
Bottom up Get-up Sit-up

Skill: kipping drill from floor practice for swing. Wall butt taps

Workout: 20sec/ 10sec for 8 rounds
Tabata: swing 20 sec/ jumping jack 10 sec
Tabata: squat 20 sec/ DL static lock out 10 sec
Tabata: push-up 20 sec/ plank on forearms 10 sec

Warm-up: 5 min joint mobility (reverse presses and hip lift/butt bridge)
5 min VO2 snatch
15sec/ 15 sec

Skill: walking swing

Workout: 3 Quality Rounds
5 Deck squat jumping jack
10 reps: 3 swings (high, medium, low swing) take 1 step forward with low swing
15 Donkey Kicks
20 TRX side crunch each side

Finisher: 5 min VO2 Snatches
15sec/ 15sec

Warm-up/Skill: Bottom up TGU practice and Plank practice 15-20 min

Workout: Fight Gone My Way 45sec work/ 15 sec rest … 3 rounds
Row machine
Sumo Deadlift upright row
Thruster
Jump squat (scale up: with weight)
Double KB Push press
Rest
**** Note**** Go heavier than normal and worry less about how many reps are achieved

Warm-up: 5 min pilates abs
10min
10 double clean/press from the ground/ 6 count burpee
20 TRX rows
30 double unders

Skill: bottom up kettlebells

Workout: 3 rounds (scale: 2 rounds)
60 ft double bottom up carry and walk (scale: 1 bell)
5 bottom up press
60 ft double bottom up carry and walk
5 bottom up squat
60 ft double bottom up carry and walk
5 bottom up thruster
10 from the ground: dead lift/high pull/snatch