Group Kettlebell MetCon Training Session
Dynamic Mobility Warm-up Then: 3 rounds 60 seconds per exercise, 15/30 seconds rest Double Handed Swings 6 point Burpees Then: 3 rounds 60 seconds per exercise,…
Kettlebells for Strength
10 minutes Mobility Work + SMR Then: KB Warm-up (lightish bell) 20x Sling Shots + 10x Halos + 10x Good Mornings (KB in front of your chest) 2 rounds in total Then:…
MMA Strength Conditioning Programme
I am addicted to collecting footsteps before dawn Seeing places I never knew existed Run to the moon and back Been a rabbit for the neighborhood dogs Obey the voice…
Wednesday Group MetCon
Kettbelell Metabolic Conditioning Total Body Dynamic Mobility Warm-up Then: Team A: 20x Single Arm Bent-Over Row (10 on each side) + 10x Upright row + 10x Goblet…
Squat followed by Deadlift Training Session
Squat and Deadlift Strength Session Dymanic Warm-up Then: 2×15 BB (no weight) Squat 5×3 BB Squat 65%Max Then: 5×3 Deadlift (increase weight each set – close…
Upper Body Max Effort
Upper Body Dynamic Warm-up Then: 5×5 Weighted Pull-ups – 20kg vest 5×5 Close-grip Floor Chest press – 60kg Rest 1-3 minutes between sets (Can be done as a…
Kettlebell Metabolic Conditioning
Mobility Work SMR Dynamic Warm-up Then: Group METCON Left Arm Kettlebell Work 30 seconds per exercise or 10 reps:- Bent Over Rows + Cleans + Rack Squats + Bent Press…
Barbell Complex
Dynamic Warm-up Then: 10 minutes Skipping Then: 6x6x6 Power Cleans + Press (Strict) + Back Squat + Good Mornings + Behind Neck Press + Front Squat Rest 60seconds…
Friday Chaos Training
10minutes Dynamic Mobility Warm-up Then: 8x Zercher Squats 50/60% Max 8x Kneeling to Squats Bodyweight 8x Double KB Snatch 8x Plyo Press-ups (clap) 500m x Row (all…
Kettlebell Meltdown Session
“Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishments toward organizational objectives. It is…
Variation to Javorek's Complex Exercises by Dan John
“My definition of a complex is simple. A complex is a series of lifts back to back where you finish the reps of one lift before moving on to the next lift.…
Sandbag Strength Workout
Dynamic Mobility Warm-up 10mins Skipping Rope Then: 4x Sandbag Reserve Get-up 40kg bag Method: Clean Sangbag to Left shoulder then Reverse Get-up drop to the floor…
IWT - Interval Weight Training
“Short-term intense interval training is highly effective in altering the ratio of lean body mass to fat without compromising muscle mass.” Pat O’Shea…
Kettlebell MetCon Circuit
Dynamic Mobility Warm-up Kettlebell Warm-up Then: 45secs 2 KB Swings + 15secs Rest + 45secs Jumping Jacks + 15secs Rest Complete 4 rounds thats 8 minutes…
Strength and Power Work
Mobility Warm-up Then: Movement Warm-up 2×10 Light Deadlifts 2×10 Light Front Squats Then: Working upto to Heavy Deadlift 2 reps for each weight Rest period…
Back, Traps and Biceps
Mobility Warm-up 3×10 Ring Rows Then: 3×10 Pull-ups 3×10 One Arm DB/KB Row 3×10 BentOver T-Bar Rows 3×10 BB Shrug 2×15 DB Curl Then:…