Pick Any 4 – Complete for 3 Rounds Kettlebell Bodybuilding Basics Mix and match as much as you would like to create the workouts that will best help you achieve your goals. 2 Hand Kettelbell Swings – 4 sets x 25 reps Kettlebell Suitcase Deadlifts – 3 sets with 2 x 20lb kettlebells for 12-15 […]
Kettlebells / Sandbells / Sandbags
Sandbell – 30 Work – 30 Rest
3 Rounds – 30 Work – 30 Rest Squats Press Weighted BJJ Armbar Squat Curl Weighted Situps Half Turkish Get Ups Jump Rope or Run in Place PERFORM
Sandbags 7-23-14
45 Sandbag Dead lifts (15 reps x 3 rounds) 45 Sandbag Squat Thrusters (15 reps x 3 rounds) 75 Pushups Perfect Pushups (25 reps x 3 rounds) 75 AB Mat Situps (25 reps x 3 rounds) 1 min rest between rounds PERFORM
360
360 Degree Lunges 30 seconds Upright Rows 30 seconds Bent Over Rows 30 seconds RDL (Each Leg) 30 seconds Complete all 4 Exercises for 1 Round Rest 1 Min Between Each Round 3 to 6 Rounds
Armed Forces Sandbag II
A: Alternating Shoulder Cleans – 4 x 5 ES B: Snatch – 3 x 5 C: Split Jerk – 5 x 5 D: Deadlift to Chest Throw 10 x 1 (Rest to full recovery between reps) E: Front Squat to Vertical Throw 10 x 1 (Rest to full recovery between reps) F: Shoulder Get Ups […]
Armed Forces SandBag I
Bent Row – 3-5 x 10 Deadlift/High Pull – 3-5 x 10 Shoulder-to-Shoulder Press – 3-5 x 10 Shoulder Squat – 3-5 x 5 ES Zercher Lunge – 3-5 x 10 ES Zercher Good Morning – 3-5 x 10