Training 2-23-2018

Warm-up: Joint Mobility/Dynamic

Conditioning:

18.1

20 Minute AMRAP

8 T2B
10 DB Clean and Jerks 50/35
14/12 Cal Row

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 2-21-2018

Warm-up: Joint Mobility/Dynamic

Strength/Conditioning:

“Work Horse”

30 Minute Alternating EMOM

Odd Minute:

5 x DxKB Deadlift + 30 Foot Kettlebell Farmers Walk 62/44
10 Push Ups
15 Air Squats

Even Minute:

5 x DxKB Deadlift + 30 Foot Kettlebell Farmers Walk 62/44
10 GHD SitUps
15 Air Squats

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 2-19-2018

Warm-up: Joint Mobility/Dynamic

Strength:

Perform 3 working sets of the following series

1 x Heavyish Back Squat
7 x DxKB Thrusters + 3 x DxKB Presses 53/35

*Rest 90 seconds between efforts
*Choose a heavier single effort for the day on the back squat but do not make it something you will be failing reps at, just a tough single each set.

Conditioning:

12 Minute AMRAP

3 DxKB Snatches 53/35
3 Burpees over the Bells
1 Rope Climb

*Add 1 Bar Facing Burpee each new round, the DxKB Snatch and Rope Climb weigh stays the same

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 2-16-2018

Warm-up: Joint Mobility/Dynamic

Conditioning:

8 Rounds

10 Renegade Rows
50 Foot Sled Push
50 Foot Sled Pull
100 foot front load carry

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 2-15-2018

Warm-up: Joint Mobility/Dynamic

Conditioning:

50 Cal Row
20 Walking Lunges
5 MuscleUps
50 Russian Swings 70/53
40 Cal Row
20 Walking Lunges
4 MuscleUps
40 Russian Swings 70/53
30 Cal Row
20 Walking Lunges
3 MuscleUps
30 Russian Swings 70/53
20 Cal Row
20 Walking Lunges
2 MuscleUps
20 Russian Swings 70/53
10 Cal Row
20 Walking Lunges
1 MuscleUps
10 Russian Swings 70/53

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 2-14-2018

Warm-up: Joint Mobility/Dynamic

Strength:

10 Minute EMOM

Odd Minute: 6 x TnG Power Clean
Even Minute: 6 x DxKB Snatch + 100ft Farmers walk

*Weight on both of these efforts is up to you, but the cleans are to be fast and TnG, and keep the KB work unbroken as well

Conditioning:

1k Row Time Trial

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 2-13-2018

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Single Bell): Week 3/Third Phase

12 Minutes Set – Swing, Snatch, Clean or Long Cycle

+1, @, 3/3, x12

1st Number, Rep Count: 1 Reps Above your Desired Rep Count
2nd Number, KB Weight: Perform this at your Desired Bell Weight
3rd Number, Hand Switch: Every 3 Minutes
4th Number, Set Duration: 12 Minutes

*With the appropriate Bell weight and rep count you will perform a 12 Minute lifting set. You may use any of the lifts posted above but ideally you will choose one and stick with it the duration of your KBLP. In Week 3 you will switch hands every 3 minutes until the 12 minute mark. This will leave you with 6 Minutes of work time of each side at the end of the set today.

CLICK HERE – For Information on how to read and setup your Single Bell LP

Keep it Simple: Read the LP breakdown and if you still can’t figure out your goal rep count heres a chart to help you figure out a kickoff point for your Reps Per Minute (RPM)

100 Reps Goal: Lift 11 RPM today
110 Reps Goal: Lift 12 RPM today
120 Reps Goal: Lift 13 RPM today

Conditioning:

3 Rounds of Barbara

20 Pullups
30 Pushups
40 Situps
50 Squats

*Rest 3 Minutes between sets

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 2-12-2018

Warm-up: Joint Mobility/Dynamic

Conditioning:

5-4-3-2-1

Full Snatch @ BW/3/4
Bar Facing Burpees

Rest 90 Seconds

5-4-3-2-1

Overhead Squats @ BW/3/4
Bar Facing Burpees

Rest 90 Seconds

5-4-3-2-1

Hang Clean @ BW/3/4
Bar Facing Burpees

Rest 90 Seconds

5-4-3-2-1

Front Squat @ BW/3/4
Bar Facing Burpees

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 2-9-2018

Warm-up: Joint Mobility/Dynamic

Strength/Endurance:

4 Rounds

6 x DxKB Front Squats 53/35
100 Foot Open Rack Walk
4 x DxKB Thrusters

Notes: End each round with the following going back and forth between the following two movements depending on the round

Odd rounds-10 T2B
Even rounds- 10 Banded Good Mornings

*This is straight through with no rest period following rounds you may move as quick as you like but assure quality reps each Round

Training Rest Period: On completion of your final set rest 5 Minutes the begin your

Conditioning:

Row a 1k Time Trail

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 2-7-2018

Warm-up: Joint Mobility/Dynamic

Strength:

DxKB Complex Ladder

2 x 1 DxKB Deadlift + 1 DxKB Clean + 2 Diggers (1R/1L)

Rest 90 seconds

2 x 1 DxKB Deadlift + 1 DxKB Clean + 2 Diggers (1R/1L) + 3 DxKB Deadlifts

Rest 90 seconds

2 x 1 DxKB Deadlift + 1 DxKB Clean + 2 Diggers (1R/1L) + 3 DxKB Deadlifts + 1 DxKB Full Clean

Rest 90 seconds

2 x 1 DxKB Deadlift + 1 DxKB Clean + 2 Diggers (1R/1L) + 3 DxKB Deadlifts + 1 DxKB Full Clean + 2 DxKB Alternating Dead Cleans (1R/1L)

*Rest 1 Minute Between your 2X efforts and 90 seconds before adding the next Movement to your Ladder
*All Aspects of the Ladder are to be performed Unbroken, Dropping the Bells or Resting the bells on top of the Shoulders terminates the set

Conditioning:

3 Rounds

5 Power Cleans 225/155
6 TGUs (3R/3L) 70/53

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)