BuddBells.com

Warm-up: 3 rounds
16 crunch reach
16 crunch reach with a swim
16 alternating V-up (opposite hand foot touch) 8 each hand
16 opposite arm/leg lift (8 each side with a pause)

Skill: double unders

Workout:
Part 1: 8 min as many rounds as you can with quality
Partner 1: 4 push-ups 4 double thrusters
Partner 2: 16 air squats
Partner 1: 4 snatch press each side
Partner 2: 16 air squats
Part 2: 8 rounds
Partner 1: 8 deck squat donkey kick
Partner 2: double unders

Warm-up/skill:
Jerk practice
Halo skill

Workout: 1round
40 mountain climbers
9 heartbeat squat
40 sprawl
9 heartbeat squat
40 double unders
9 heartbeat squat
40 ½ jacks prison style
9 heartbeat squats
40 can can abdominal kicks
9 heartbeat squats
40 jerk each side (with double bells or single bell)
9 dive bombers
40 halo
9 heartbeat squats
Warm-down: 2-3 rounds swing practice

Warm-up: 2 rounds
Partner workout:
30 second hang from pull-up bar with knee raise or pull-ups (don’t let go of the bar!) and 30 second handstand
30 second low position of push-up hold and 30 second downward dog hold
1 min Over Head kettlebell hold each side
30 second hollow rock and 30 second superman rock

Skill: exercises for workout

Workout: 4 rounds : 1 min each
Row machine
TRX jumping lunge
Turkish Get Up (full minute on one side: switch sides on the next round)
Snatch/clean (full minute on one side: switch side on the next round)
Rest

Warm-up:10min (this is not a race. Go slow to moderate pace to ensure a good swing groove. Practice with intension of perfecting your swing) Go heavy when ready.
1min plank
10 deadlift with medium to heavy weight
10 swings with medium to heavy weight

Skill: crunch with leg extension

Workout: 2 rounds
1-5 ladder:
Push-up on the kettlebells
Renegade (alternate hand—reps are for each side)
1 leg deadlift with double bells
2-10 ladder:
Crunch with leg extension
Double swings
Double squats
1 round is the ladder 1-5 then ladder 2-10

Warm-up: 2 rounds
24 V-up with arm raise
24 Russian Twist each side (ES)
24 active side plank ES
24 swing squat

Workout: 1 round
48 Over Head swings
24 thrusters each side (ES)
48 jumping jacks
24 jumping pull-ups
16 swing, high pull, snatch each (ES)
24 windshield wipers ES
48 jumping jacks
24 jumping pull-ups

Warm-up: tabata of each exercise
Plank (side and front)
Squat (as many as possible while keeping perfect form)
Criss cross abs (4 rounds slow 4 rounds fast—mix it up)

Skill: TRX hamstring curl

Workout: Quality rounds for 20min – finish with 2min of max effort rowing
20 sumo deadlift high pull squat
15 static tactical lunge
10 get up sit up with Kettlebell in goblet position
5 seat presses on each side

Warm-up: 20 reps of each exercise for 3 rounds
Figure 8 to a hold (total 20 reps- 10 each side)
Sling shot squat (total 20 squats)
2 hand swings
Deck squats

Skill: handstand push-ups

Workout: 25 reps- 20- 15- 10- 5
Snatches each side
v-ups
TRX rows (with feet under anchor point)

Warm-up: 1 min each for 3 rounds
Cossack squat to a lunge ( 30seconds for each side)
Dive bomber push-ups
Jumping jacks
Turkish get up (1 each side)

Skill: one leg dead lift

Workout: 5 rounds
5 opposite arm/leg 1 leg dead lift
33 double unders
10 light weight swings (right hand)
10 medium weight swings (left hand)
10 heavy weight swings (right hand)
10 light weight swings (left hand)
10 medium weight swings (right hand)
10 heavy weight swings (left hand)
10 donkey kicks

Warm-up:

Partner Burpees ladder 1-10: as one person does burpee reps the other is in “ready” position (plank on hands and toes)
Partner snatch/ Hollow Rock 3 sets of 10: as one person snatches one person rocks

Skill: kneeling bottom up press

Workout: 4 rounds
5 kneeling press each side
4 evil wheel (trx rollout, walkout to plank)
3 max pull-up (weighted or unweighted)
2 trips bear crawls (total: 120ft) without weight
1 min row machine

Warm-up: 1 round
Please hold each crunch for a 2 count to really make them effective!
10 feet on the floor crunch
10 feet up knees bent crunch
10 legs straight feet to ceiling crunch
10 hold a crunch then lower and lift one leg at a time 10 times each side
50 Three count flutter kicks
50 push-ups using a yoga block for depth and hand spacing
50 squat/squat jump (both = 1 reps)
50 two count swimming superman

Skill: Over Head swing heart beat squat

Workout: 5 rounds
10 over head swings heart beat squat
10 push press each side
10 hanging knees to elbow knee raise
10 TRX pistol row each side