BuddBells.com

Skill: evil wheel practice
Warm-up: 5 rounds
Static hold at bottom of Goblet squat
Evil wheel
Jump rope

Workout: 20 minute rounds
Pull-up practice
Alternating snatches 1-5 ladder
Heavy press practice 1-5 reps (no more than 5 reps)
10 Active weighted side plank

Warm-down tabata:
Criss cross abs
v-ups
superman

Warm-up: 1 round
20 swings
20 push-ups
10 dead hang cleans each side
10 push press each side
10 lunges each side (with or without weight)
10 thrusters
10 un-weighted Over Head squats
20 push-ups
20 swings

Skill: pistols and get-up sit up
Workout: ladder 1-5, 5-1, 1-5
Renegade row each side
Double swings
Get-up sit-up
Burpee star jump
Pistol each side

Warm-up: 3 rounds
2 minute swings done by 10 reps at a time (set the bell down every 10 reps)
10 bent rows (lunge version)

Skill: press and see saw press
Workout: 5 rounds
5 see saw press each side
10 TRX rows
30 feet of Body Weight Bear crawls forward and backward 2 times
300meter row
20 swimming superman extensions

Skill: breathing
Warm-up: swing breathing ladders
5 swings
5-1 ladder breathing (Spend 2 rounds on each rung of ladder)
Take 5 breaths then do 20 swings

Skill: snatch lock out with throw back
Workout:
5-1 Partner ladder snatch (partner hold KB above head as partner completes reps)
Complete all reps on right side of your body before moving on to the left

Curl squat/ Donkey Kick 10-1 ladder

Skill: Viking Push Press (VPP)
5 minute VPP or Jerk

Warm-up: 10 minute
Heavy deadlift
Light to heavy Turkish Ger Up (TGU)

Skill: reverse push-up
Workout: 20 minute of doing rounds with Quality
100 skips or 33 Double Unders with jump rope
10 Hanging knees to elbows
10 Power Thruster with Kettlebell
10 Reverse push-ups
10 snatches each side

Skill: RKC Back pressure plank
Clean practice
Warm-up: 3 rounds
5 double cleans hold for 1 minute and walk (rack practice)
10 V-up to Push up
10 deck squats

Skill: Practice round for workout
Workout: 9 rounds (45 seconds for each round) Shaun Cairns Grad Workout
10 two hand swings
1 clean and squat with a 2 count hold
Hold the bell in rack position until 45 second timer rings then press
Continue on to the swings and other side of your body

Warm-down: ladder
1 turkish get up then 5 snatches right side at the top of TGU
1 Turkish get up then 5 snatches left side at the top of TGU
Continue doing 1 TGU but ladder snatches down 4,3,2 and 1
(Optional pull-up practice in between rounds of TGU and snatches)

Skill: snatch
Warm-up: 21-15-9
Jumping lunge each side
Push-up: scale down to knees, scale up to 1 leg or clapping
TRX row
Light thrusters with a kettlebell

Workout: 25-15-10
Snatches each side (compete all required reps before changing arms)
Rest no more than 15 seconds after completing the reps on the second arm

Skill: pull-up

Skill: gun slinger swings
Warm-up: vo2 15 second/ 15 second off
Gun slinger swings (complete 5 rounds each side) total time 5 minute
Jump rope (work on double unders) (complete 10 rounds) total time 5 minute

Skill: pistol
Workout: 5 rounds
5 kneeling press each side
1 Turkish Get Up
5 Half kneeling presses each side
10 double swings
5 clean and press each side
20 partner high knees

Skill: squat and burpee
Warm-up: 2 rounds of Tabata (20seconds work/ 10 seconds rest) = 8 minute
Squat/burpee
Do 20 seconds of body weight squat, rest 10 seconds then 20 seconds of burpee

Workout: 10 rounds or 20 minute
10 tuck jumps
10 swings with the right hand
10 criss cross abs each side
10 swings with the left hand
10 high low planks (5 each side)

Skill: windmill

Skill: high/low plank to ½ superman
Warm-up: 1 minute of each for 2 rounds
Sling shot (each direction)
Over head carry and walk (both sides)
Squat with out weight
High/low plank with ½ superman

Skill: seated V with extension
Workout: 5 rounds
10 walking push press (take a step while kettlebell is in the locked out position over head) each side
15 seated V with extension
20 V-ups
15 over head swings
10 alternating bottom-up cleans (5 each side)
5 slow renegade row each side