Exercise calories: ~350
3 Rounds
20 x KB swing
5 x (ps) KB TGU
20 x MB slams
10 X burpee -> pullup
20 x Front bag kicks
3 rounds
10 x tyre flips
10 X mb circles
10 x KB clean and press
10 X 4 punch -> sprawl
2x5m Partner push
3x
20 x crunch and punch
20 x MB russian Twist
10 x resisted leg raises
10 x wrestler sit out
10 – 1
tyre flips
MB slams
Box jumps
GnP
Bear Crawls
x10 Skipping
NOTES: Partner required for bear crawls. GNP combo is up to you but you need to make sure its moving on and off a bag.
0
2 set
20 x Swings
5mx2 Bear crawls
8ps x Gob squat to OH lunge
10ps x rolling pistol
5x5m x KB lateral Shuffle
2set
10 x FF tyre flips + jumps
12 x MB slam
10 x TRX pushup
10 x KB over under
100x skips
2set
10 x wrestler sit out
10 x abs roll out
10 x MB around the legs
10 x KB windmill
boxing combos
NOTES: took a bit longer than it should have but i am recording some video in the middle so it’s a little hard to keep it quick. I would estimate this would take about 32 mins all up.
Requires a partner on this one
5 Sets (no rest between sets)
10 x MB slams
10 x MB pass swap (5 m)
10 X MB side slam
20 x MB Russian twist with partner
20 x pad crunch and punch
3 Sets
5x DB man makers
15 x Box jumps
8ps X kb woodchop
20 x MT climbers to elbow
1 min plank / side plank / plank
Notes: quick but intense session.
10 – 1 Set
KB swing
KB circles
Weighted Jump Split Squat (per side)
KB Snatch (per side)
DB renegade row
100-10 MB toe Taps.
NOTES: Quick 20 minute session. Pretty intense near the end. NO rest between sets.
3 Sets
10 X MB side slam
10 X KB step up and Press
10 X KB swing + lunge
20 X MB woodchopper
100 x MB toe taps
3 Sets
10 X bag slam
10 X burpees
15 x box jumps
10 x KB Figure 8′s
100 x Skipping
2 Sets
10 x Ab wheel Roll out
30s ps x side plank
10 x KB A frame situp
20 x Crunch and punch
NOTES: Not related but it was very hot today. Cardio and abs based workout.
3 Sets
20 x MB pass and burpee
20 x MB slams
20 x MB Side Slams
20 X MB Circles
100 x Skip
3 Set
10 x KB snatch Lunge
10 x KB High pull HEAVY
10 x KB figure 8′s
10 x Lateral Burpee
NOTES: 2 people required for pass (or a good wall)
Exercise calories: 277
3 sets
30 x KB swing
16 x KB snatch + press
10 x KB ribbons
20 x KB row
100 x fast boxing
50 x Rope turns
3 Sets
10 x KB squat + Yaw press
20 x KB swing
10 x KB windmills
10 x MB side throws
100 x MB toe taps
2 Sets
10 x KB Iron Cross
20 x KB 1/2 Get up
10 x Burpee
10 X Hip Extension
NOTES:Short and sweet no rest between rounds. HR data went insane when it fell off during a set. Pretty easy over all but just enough to get a sweat going.
Activity: CT
Training Partner: NA
Calories intake: 3210
Exercise calories: 389
5 rounds of
100 x rope turns singles (or double unders)
40 x KB swing
30 x MT climbers
20 X MB Slams
20 X KB lunge
10 x KB suitcase dead lift
6ps x KB clean jerk
5 x BAG slam x 2 followed by 2x lateral burpee
NOTES: Make sure you use your legs to lift the heavy bag.
Activity: CT
Training Partner: NA
Calories intake: 2840
Exercise calories: 430
Session
3 sets
20 x DB Punch Walk
20 x Kb Swing
10 x KB windmill (with KB pickup)
SSet: 5ps x Rolling Pistol / 10 fast boxing ( 1ps pistol then a box for 10 hits then repeat for 5 reps per side)
SSET: 30 x Mountain climber / 20 x MB slams
Ladder Drill
3 Sets
6x/arm KB jerk
15x box jump
10 x KB figure 8′s
10x Lateral Burpees
100 SKip
2x
30 x flutter kicks
50 x MB toe taps
10 x Ab roll out
100 x Fast Boxing
20 X alt jump Squats
10m x Resisted Pulls
DAMAGE: Lumbar and Traps
NOTES: Not bad lots of sweat involved with this workout.