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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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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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.
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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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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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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