BuddBells.com

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:
5 min core
5 min Quality rounds:
5 high/low plank
5 frog squat
5 squat
5 jump for height

Skill: 1 arm swing

Workout: 20min quality rounds
Right side
9 (3) kneeling press, (3) ½ kneeling press, (3) standing press
15 bent row
21 one arm swing
Left side
9 (3) kneeling press, (3) ½ kneeling press, (3) standing press
15 bent row
21 one arm swing

Warm-up: 2 rounds
1 min TGU
30 sec side plank each side
1 min squat w/o weight
1 min plank of forearms
2 min snatch each side plank to opposite arm/leg lift

Skill: shoulder packing for cleans

Workout:
1-10 double clean
10-1 double press
Do 1 double clean 10 double presses, 2 double cleans 9 double presses, continue for entire ladder.

Spiking drill X 5 rounds (20 reps at a time)

Warm-up: 20-15-10
Double kettlebell deadlift
Floor bridge see saw press (these are not each side— do a total of 20 + 15 + 10= 46 reps)
v-ups
double unders

Skill: shoulder packing for swings and double swings

Workout: Quality rounds for 20 min
10 double swings (scale: swing with 1 bell)
5 clean thruster (clean long push press) (scale: swing thruster with 1 bell)
60 ft OverHead carries (scale: one bell 30 ft switch hands 1 bell 30ft)

Warm-down:
Janda sit-ups

Warm-up: 5 rounds
Object: a group of people able to swing a kettlebell at the same cadence
30 sec swing (alone)
30 sec plank (repeat after every other time swing)
30 sec swing (with partner)(add person if possible after this round)
30 sec butt bridge (repeat every other time)
This is one round

Skill: shoulder pack for pull-up and rowing

Workout: quality rounds
Knee raise (if a knee raise is within your skill set move on to pull-up)( if pull-up is within your skill set move on to knee raise/pull-up: 1 knee raise to 1 pull-up) paired with heavy pressing
5 explosive squats (slow a controlled decent with an explosive accent to full extension) paired with 100/200/300m row. Object is to use the squat to get more power out of rowing.
1/2/3 TGU each side paired with 5/10/15 push-ups
The paired exercises are to be done together to get the benefits of their carry-over effects.
EX: 1 TGU each side 5 push-up working on shoulder packing. 2 TGU each side 10 push-ups. 3 TGU each side 15 push-ups