BuddBells.com

Warm-up: 1 minute each 2 rounds
Jump rope
Mountain climbers
Jumping jacks
Squat with out weight
v-ups
plank (on forearms or hands)

skill: Pistol and back bridge

workout: Partner up!! Quality rounds for 20 minute
15 snatches each side
Hold bottom position of a Pistol with partner completes 15 snatches: switch sides when partner switches sides
10 clean and press each side
Side plank (see above for directions)
10 donkey kicks
Back bridge (same instructions as above)

Warm-up: 30 seconds of each exercise
Flow drill: swing, clean, press, squat, snatch, 2 hand swing, goblet squat, alternating swing, alternating snatch, get up sit-up (1 hand and goblet get up)
Get up to start flow drill with a Turkish Get Up

Skill: tire hit

Workout: 5 rounds
20 tire hits
Max pull-up
20 over head swings
60 feet of bear crawls with weight
5 double squats
20 push-ups

Warm-up: 3 rounds
10 cossack squats each side
10 active plank
10 face the wall over head squat without weight
30 seconds of handstands

Skill: v-up with a windshield wiper

Workout: 5 rounds
10 suitcase deadlifts
10 double swings
1 Turkish Get up with 10 snatches at the top (each side)
10 heartbeat squats
10 v-up with windshield wiper

Warm-up: 3 rounds
21 figure 8 to hold
15 rocking candle stick
9 high/low plank push-up

Skill: Viking push press (VPP)
5 rounds: 15 sec/15sec VPP

Workout: 3 rounds
30 TRX row
20 swing squat
10 snatches each side
30 burpees
20 thrusters
10 over head swing

Warm-up: double bells
300m row
30ft jump rope forward 30ft jump rope backward 2 times
10 light swings
300m row
30ft jump rope forward 30ft jump rope backward 2 times
10 light high pulls
300m row
30ft jump rope forward 30ft jump rope backward 2 times
10 light snatches

Skill: movements for the workout
1 minute Abs (see video)
Gauntlet (5 swings, 5 high pulls, 5 snatches)
1 minute Abs (see video)
Gauntlet + 5 alternating press
1 minute Abs (see video)
Gauntlet + 5 squats
5 minute Turkish Get Up
1 minute abs (see video)

Skill: renegade row practice

Warm-up: 3 rounds
5 renegade rows each side
20 opposite arm/leg v-ups 10 each side
30 low, medium, high swings 10 each level

Skill: bottom up practice

Workout: 20 minute quality rounds
5 bottom up press each side
5 donkey kicks
5 bottom up squat each side
5 donkey kicks
5 burpee double clean

Warm-up: Partner 10-1 (finish all 10-1 of dive bombers before moving on)
Dive bomber push-up
Swings and squat (finish swings then move onto squats)

Skill: TRX curls and Kettlebell curls

Workout: 4 rounds
10 thrusters with a curl on right side
100 jump rope skips
10 thrusters with a curl on the left
100 jump rope skips
10 TRX biceps curls
10 snatches each side

Skill: TRX rollout triceps extension

Warm-up: 3 rounds
10 TRX rollout triceps extension
5 pull-ups (scale: 5 leg raise or 5 knees to elbows)
10 heavy dead lift
5 weiski
10 heavy swings

Skill: pistol practice

Workout: 1 round
1 pistol each side
5-1 double press
Finish above exercises then proceed:
1 Turkish Get Up each side
5-1 double snatches

Warm-up: 1/2 kneeling halo
Slow Turkish up

Workout:
25 windshield wiper each side
25 clean and press from the floor each side
1 minute snatches
50 tuck jumps
50 push-ups
2 minute snatches
50 pull-over press
50 Hollow rocking
3 minute snatches

Skill: rowing

Warm-up: 100m -200m -300m race
Active rest: flutter kicks ( how ever long it takes you to row that is how long you active rest)

Skill: Heavy press
1) press groove (light weight)
2) stacked press or single press (medium weight)
3) loaded clean (heavy weight)
4) long push press (heavy weight)
5) press (heavy weight)

workout: tabata 20 seconds work/ 10 seconds rest
4 minute: figure 8 to hold to squat (hold the weight during “rest”)
8 minute: mountain climber and superman: alternating exercises every 20 seconds

Warm-down: 100m- 200m -300m row race (beat your first times!!)