BuddBells.com

Warm-up: pistol practice
Close squat
Hollow out sit up drill
Bottom of pistol pulse
Down with 1 leg up with 2
Full pistol

Skill: snatch practice

Workout: time for each exercise= 250m row time (strong rower 300m) 2 rounds
High knee
Russian twist
Static squat
Swing: 2 hand, 1 hand, alternating hand
Pilates 100
Sumo dead lift sprawl

Warm-up: 1 arm push up practice

Skill: 1 round of workout in detail

Workout: 3 rounds
10 Double swing
5 each side Double squat to a single press
5 of each : leg raise – pull-up
10 deck squat donkey kick jumping jack
5 each side Weighted Cossack squat

Warm-up: 3 rounds
20 squats
10 high/low plank
20 lunge
10 push-ups
20 jumping squats
10 high/low plank
20 jumping lunge
10 push-ups

Skill: slow press

Workout: 3 rounds or 20-25 min
Slow TGU
3 person spiking drill (spike and clip board drill at the same time)
10 Hindu push-up

Warm-up: 3 rounds
Wall DL (with and without bell)
Face the wall squat (with and without bell)
Hand stand practice
20 swings

Skill:
Clean/squat/snatch

Workout: Time for each exerciss: the time it takes to row 200m (strong rower 250m)
Clean/squat/snatch (alternate between sides)
Bear crawl without weight
Opposite arm leg lift
Twisting push-up
Pistols

Warm-up: 4 min jump rope
Hand 2 Hand drills
Plank on Bell
½ kneeling halo

Skill: windmill

Workout:
Round 1: 10 of each on each side if applies
Round 2: 30 seconds of each on each side if applies
Round 3: 10 of each on each side if applies
Swing: med/high
Squat: deep/jumping
Side plank: active/crunch each side
Mountain climbers 20 each side
Kneeling press: each side
Thruster: each side/goblet

Warm-up: pilates

Skill: donkey kick

Workout: 30-20-10
Snatch each side
Donkey kick
Renegade row (split reps — ex 15, 10, 5 each side)

Warm-down:
Janda sit up
Active floor clock

Warm-up:3 rounds
London Bridge/ Eiffel Tower 1 min
River Kwai/ Blarney Stone 1min

Skill: kneeling press and OH squat

Workout: Ladder time!
3-1 ladder
TGU: kneeling press and OH squat
5-1 ladder
Swing, heartbeat squat, thruster
7-1 ladder
Push press and one leg bent row
9-1 ladder
TRX row and roll out

Warm-up: push up practice
Tabata burpee

Skill: bottom up practice: squat and press

Workout: 20 min quality rounds
5 bottom up press (dbl or single bell)
30 ft walk with bottom up bell
5 bottom up squat (double or single bell)
30 ft walking double swings
30 walking push (commando crawl)
30 walking lunge (with or with out weight) (forward or backward)

Warm-up: squat form and progression
Tabata squat

Skill: 1 arm swing
1 arm high pull

Workout: 5 min rounds
1st round: row machine (as many meters as possible)
2nd round: 10 swing, 10 high/low plank, 10 V-up
3rd round: snatches (as many as possible with perfect form)
4th round: 30 double unders, 5 clean/press/squat each side

Skill: pilates

Warm-up: RKC minimum 12 min swings and body weight exercises

Workout: double KB practice
Swings, cleans, press, squat, snatch Practice (3-10 reps)
3 rounds of the Gauntlet (5 swings, 5 cleans, 5 presses, 5 squats, 5 snatches without setting bells down)