BuddBells.com

Warm-up:
50 Partner sit up
50 Partner Cossack squat 25 each side
50 Partner push-up

Skill: anchor snatch

Workout: Quality rounds for 20min
5 anchored alternating snatches each side
5 renegade row each side
10 rocking superman
5 floor press (bridge, alternating, or flat) each side
10 v-up teaser

Warm-up: 21-15-9
Burpee
Windshield wiper
Double squat jump

Skill: sumo dead lift high pull sprawl

Workout:
2 min row machine
25 deadlift
25 jumping lunge each side
25 SDHP sprawl
25 V-Ups
25 OH swings
25 TRX rows
25 snatches each side
25 dive bomber push-ups
2 min row

Warm-up:
Negative K2E practice
Alternating double clean progression

Skill: Done on Bells
Plank, planche push-up, knee tuck, head stand, L-sit

Workout: 4 rounds: 45sec work/ 15 sec rest
TRX hand walking
Double under practice
Alternating snatch press practice with heavy bell
Deck squat donkey kick
Hand to Hand drills

Warm-up:
Janda sit-up progression
10 Double gun slinger swings
10 Star jumps

Skill: double clean and squat practice

Workout: Dan John Simple Gasser
8 cleans/ 3 squats each side
5 cleans/ 2 squats each side
3 cleans/ 1 squat each side
Don’t put the bell down the entire time

Warm-up:
1min rack hold each side
10 min: VO2 cleans (15sec/15sec)

Skill: jerk

Workout: breathing ladder
3:1 ratio (3 clean jerk: 1 breath)
3, 6, 9, 12, 15 clean jerk on right with corresponding breaths
3, 6, 9, 12, 15 clean jerk on left with corresponding breaths

Warm-down: pull-up and row machine practice

Warm-up:
1 min leg lower (take the entire min to lower leg—2-3in every 15 sec)
1 leg shoulder bridge 10 each side
30sec/30sec gun slinger swing each side
1 min plank (opposite arm/leg lift)
1min alternating dead lift

Skill:
Upper cut of clean
Tame the arc

Workout:
Tabata: clean 2min on right side before going to left (don’t set the bell down)
Tabata: Viking Push Press : same as above
Tabata: swing squat
3 rounds:
10 trx row
5 HSPU
2 TGU each side

Warm-up:
Straight leg slow roll down
Plough pose
Leg lift/ hip lift
Superman: both arms, opposite arm/leg lift
Walkout – up dog- push-up

Skill: swing practice

Workout: 20min quality rounds
Kneeling halo to a thruster 6 each side (switch halo directions every rep)
10 SDHP jump for height
10 swings
10 cleans each side

Warm-up: Practice
Slow roll practice
Knee walkout/on toes walkout
Criss cross abs practice
Opposite arm/leg lift practice

Skill: evil wheel

Workout: Ladder
1-3 ladder
Evil wheel
Heavy press
Pull-up
3-1 ladder each side
TGU (stop at the top and do a squat)

Warm-up: squat practice
Mirror for depth and hip crease
TRX for hip crease function
Tabata: squat 20sec/10 sec rest

Skill: partner
Russian Ballet leg Thruster (frog kick)
Lying on strap to ensure back is flat. Progress from one leg at a time to two legs at a time

Workout: 10-1
Squat curl thruster
Frog kick
Double Snatch

Skill: double unders
Warm-up:
Double unders 5-10-15-20
Plank 1 min
Swing/high pulls 2-4-6-8

Skill: janda sit-ups
Weighted negatives with partner
Test pull-up

Workout: partner
3 rounds
5 renegade rows each side with ½ roller on back
Double kb holds

3 rounds
1 min Rowing
TGU practice

As many Burpees as possible in 5 min