RockFit | Training with Rock Cox

Goblets in the Wind Workout

Here is a great mobility workout.  You are going to feel more open in the hips and shoulders after doing some windmills and goblet squats.  There is also a nice little finisher at the end of this workout.

Warm-Up (10 min)

Two Handed Swings – 10 reps

Spiderman Push ups – 6 reps

Lunges – 5 reps each side

Clean and Press – 5 reps each side

Do as many rounds as you can of each with good form rest as needed.

Part A (10 min)

Windmills  – 5 reps each side

Goblet Squats – 5 reps

Do as many rounds as you can of each with good form rest as needed.

Part B (3 Rounds)

Star Jumps – 30 sec

Swings – 30 sec

T-push ups – 30 sec

Kettlebell Rows – 30 sec each side

Do 3 rounds of each, rest 30 sec or less between exercises, rest as needed between rounds.

Part C (5 min)

Clean and Push Press – max reps

Do as many reps as you can with good form in 5 min, switch sides as needed, rest as needed.

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RockFit | Training with Rock Cox

Snatch Plus 2 Workout

This is a great workout that is going to challenge your strength and conditioning.  Starting off you will be doing some timed snatches that will test your mental capacity.  Then after the snatches, you get two more fun surprises.

Warm-Up (10 min)

Two Handed Swings – 10 reps

Spiderman Push ups – 6 reps

Lunges – 5 reps each side

Clean and Press – 5 reps each side

Do as many rounds as you can of each with good form rest as needed.

Part A (3 Rounds)

Snatch – 3 min

Do 3 rounds rest as needed between rounds.  Snatch for 3 min with the goal of not setting the kettlebell down.  Switch hands as needed.

Part B (10 min)

Sprints or Mountain Climbers – 30 sec

Alternating Press – 10 reps

High Pulls – 10 reps

Do as many rounds as you can of each with good form rest as needed.

Part C (10 min)

Sprints or Mountain Climbers – 30 sec

Double Front Squat – 5 reps

Thrusters – 5 reps each side

Do as many rounds as you can of each with good form rest as needed.

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RockFit | Training with Rock Cox

Complex Burpees Workout

This is a great full-body kettlebell complex workout combined with burpees.  To make this workout extra special we added a ladder style theme to it as well.  

Warm-Up (10 min)

One Arm Swings – 10 reps each side

Skydivers – 5 reps

Squat Jumps – 5 reps

Halos – 5 reps each side

Do as many rounds as you can of each with good form rest as needed.

Part A (Ladder Complex)

Rack Squat, Dead Clean, Push Press, Swing – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

Burpees – 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps

Do 10 reps of each exercise in the complex first then do 1 burpee.  Next do 9 reps of each exercise in the complex and then do 2 burpees. Then do 8 reps of each exercise in the complex and then do 3 burpees.  Repeat this process all the way till you are doing 1 rep for each exercise in the complex and 10 burpees.  Rest as needed.

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RockFit | Training with Rock Cox

Turks and Burps Workout

In this workout, we are combing two great movements together.  Turkish get-ups and burpees.  This workout also includes a fun circuit to complete after the Turkish get-ups and burpees.

Warm-Up (10 min)

One Arm Swings – 10 reps each side

Skydivers – 5 reps

Squat Jumps – 5 reps

Halos – 5 reps each side

Do as many rounds as you can of each with good form rest as needed.

Part A (10 min)

Turkish get ups – 3 reps each side

Burpees – 5 reps

Do as many rounds as you can of each with good form rest as needed.

Part B (5 Rounds)

Cleans – 30 sec each side

Jumping Jack Push ups – 30 sec

Thrusters – 30 sec each side

V-ups – 30 sec

Overhead Lunges – 30 sec each side

Do 30 sec of each, rest 30 sec or less between exercises, rest as needed between rounds.

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RockFit | Training with Rock Cox

Swing Snatch Workout

This is a full-body workout with an emphasis on the swing snatch which is a great move for improving your technique in the snatch.  The swing snatch will also challenge your grip as well.  This workout also has a nice finisher at the end for you.

Warm-Up (10 min)

One Arm Swings – 10 reps each side

Skydivers – 5 reps

Squat Jumps – 5 reps

Halos – 5 reps each side

Do as many rounds as you can of each with good form rest as needed.

Part A (10 min)

Swing w/Snatch – 5 reps each side

Do as many rounds as you can with good form rest as needed.

Part B (15 min)

Kettlebell Push-ups – 5 reps each side

Ring Rows – 10 reps

Lunge Jumps – 20 reps

Do as many rounds as you can of each with good form rest as needed.

Part C (5 min)

Clean and Push Press – max reps

Do as many reps as you can with good form in 5 min, switch sides as needed, rest as needed.

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