Loads are suggested, not prescribed! Use your head and train smart.
10 rounds of 10 reps per movement:
Wallball (20# men 12# women)
Ball Slam
Sumo Deadlift High Pull (24-32kg men, 12-16kg women)
Box Jump
OH Kettlebell Swing (same loads as above)
Mark your time and loads. Post it if you feel brave enough.
Ok, so it took a little longer than I planned, but we’re back with the workouts. Please tell me you haven’t been sitting back taking advantage of the situation, Hmm?!?
Ok, here you go. Record your times and loads. Beginner men, try starting with 25# dumbbells and a 16kg kettle. Advanced, start looking somewhere around the 35# or 40# dbs and a 24kg or 28kg kettle. Beginning women, 15#dbs and a 8kg kettle. Advanced women see about something in the neighborhood of 20# or 25# dbs and a 16kg kettle.
ALL LOADS ARE MERELY SUGGESTIONS! WORK ACCORDING TO YOUR CAPACITY AND ABILITY. BE SAFE.
1 man maker
10 overhead kettlebell swings
2 man makers
10 overhead swings
3 man makers
10 overhead swings
and so on through 10 man makers.
oh, and have fun!!
Fast and furious. This is all about go go go! Very simple movements, very low weight. Beginning guys, look fora 12# or 16# med ball. Experienced men, you’ll probably want to bump it up to 20#. Beginning women, 8# or so, 12 or 16# for experienced. Record what ball you used, all reps and all distances on the rower. Demo videos for reference are listed below.
**NOTE** If you don’t have access to a rowing machine (concept 2 or similar..not selectorized rower) the sub in Sumo Deadlift High Pull. If you do, keep it light. Men, you might want to start at 35# or 45#. Ladies, if you’re not sure, try starting in the 20# or 25# range. If you know what you’re doing and have this kind of thing under your belt already, look at 35# at least.
3 rounds. 1st round 5 minutes, 2nd round 3 minutes, 3rd round 1 minute. Rotate through each movement in each round with no rests in between movements or rounds other than the time it takes to record what you’ve done.
Row for max distance (or SumoDeadliftHighPull)
Double Unders
Wall Ball
Now…MOVE!
We’re going to keep practicing with the double unders this week. Learn to love ‘em. It makes life a lot easier!!
Record your time and loads.
Load suggestions: Beginner men/women 25lbs/15lbs for man maker and 55lbs/30lbs barbell for snatch.
Intermediate men/women 35lbs/25lbs for man maker and 95lbs/45 lbs barbell for snatch.
Advances men/women 50lbs/30lbs for man maker and 115lbs/65lbs barbell for snatch
6 Rounds
2 Man makers
4 Hang Power Snatch
6 Box Jumps
30 Double Unders between each round
10 Rounds of the following. 10 double unders following the first round, 20 following the second, 30 following the third…you get the picture. Record time and loads. If you’re still working up to actually being able to functionally apply doubles to your training, substitute in 2 minutes of double under practice in for the actual reps between each round.
5 Pullups (assisted pullups or pulldowns as your fitness level allows)
10 Burpees
20 Sumo Deadlift High Pull
This one’s a total blast from the past, way past. Think black and white silent films, old timey strong men in leopard print unitards and handlebar mustaches. Everything old is new again. These guys were actually on to something….
100 Kettlebell Thrusters for time.
Suggested loads:
Beginner men 2 12kg kettlebells Advanced men 2 16kg bells.
Beginner women 1 12kg bell (switch hands half way through). Advanced women 2 12kg bells.