Get Up- Get Down

Warm Up: 10 reps/3 sets
Silverback Deadlifts/ Air Squats / Windmills
Workout: 30 sec work/ 20 sec rest/ 3 sets of each group
1- Swing / Goblet Squats
2- Clean & Press R-L / KB -Push Up
3- Snatch R-L /  KB Burpee
4- (TGU -sit up) From the floor/ to elbow/ to hand (repeat)- R/L
5- (TGU) Hold “windmill position” and [...]

Double Decker

Warm Up: 10 reps/ 4 sets
Halos / PVC- OH Squats / PVC- Shoulder Pass Throughs
Work Out #1:
Snatch Test : 100 reps / unlimited transfers / allowed to put the bell down / complete in 4:30
Workout #2: 25 sec work / 20 sec rest / 3 sets of each group
Double Kettlebells!
1- Swing / Deadlifts
2- Cleans / [...]

Swing-A-Palooza

Warm Up: 10 reps for 3 rounds
Air Squats / Body Rows (Oly Rings) / Single- Leg Deadlifts
Workout #1:
Swing for 1minute / 30 sec rest / 4 Rounds
Workout #2:
30 sec work/ 20 sec rest/ 3 sets each group
1- Triple Crush / Thruster R/L
2- 1 Arm Swing ( transferring from right to left)/  Squat Curls
3- Goblet Squat [...]

Pistol Whip

Photo: Josko Yuri in Lima, Peru
Warm Up: Joint Mobility / Mountain Climbers / Air Squats
Work Out: 25 sec Work/ 15 sec Rest / 4 Rounds  of each group
*Double Kettlebells
1- Swings/ Deadlifts
2- Front Squats / Alternating Presses
3- Renegade Rows / Pistols R/L
4- Cleans / Snatch
5- Chest Presses / KB Sit Ups

Snatch!

Warm Up: 4 set/ 15 reps
Hot Potato / Air Squats / KTE
Workout #1:
Viking Warrior Conditioning 15:15 / 20 sets
Workout #2: 30 sec work / 20 sec rest/ 3 sets of each group
1- Swing/ Silverback Deadlift
2- Goblet Squat / Dead Clean with Press R/L
3- Sots Press R/L / Lunge with KB R/L
4- Side Planks / [...]

Heavy Metal

Warm Up: 10 reps/ 4 sets
Deadlifts
Windmills 5/R- 5/L
Mountain Climbers
Workout: 30 sec Work / 20 sec Rest/ 3 sets of each group
Double Kettlebells:
1- Swing/ Cleans
2- Push Press / Front Squat
3- Back Row / Lunge with Press R/L
4- Snatch / Push Ups on KB handles
5- Double KB- Sit Up / 1 KB – Deck Squat

Pull- Push- Press

Warm Up: 10 reps – 4 sets
Hindu Squats / Single -Leg Deadlifts / Halos
Workout: 30 sec Work / 20 sec Rest / 4 sets of each group
1- Swings / High Pull R/L
2- Goblet Squat / 1 -Arm Swing R/L
3- Triple Crush / 1-Leg Strict Press R/L
4- KB PushUp / Dead Clean R/L
5- Russian Twist / [...]

Stacker

Stacked Workout #1:
Swing: 30sec
Rest: 30sec
Swing: 30sec -Goblet Squat: 30sec
Rest: 30sec
Swing: 30sec – Goblet Squat: 30sec – Deadlift: 30sec
Rest: 30sec
Swing: 30sec – Goblet Squat: 30sec – Deadlift: 30sec – Clean: (right) 30 sec- Clean: (left) 30sec
Rest: 1 minute
Swing: 30sec – Goblet Squat: 30sec – Deadlift: 30 sec – Clean: (right) 30 sec- Clean: (left) 30sec. Press [...]

Igniter

Warm Up: 3 sets / 10 reps
Air Squats / Mountain Climbers / Halos
Work Out: 30 sec Work / 20 sec Rest / 4 sets of each group
1- Swings / KB Burpees
2- Snatch & Press Combo / Deadlift
3- Squat & Bicep Curl  / One – Arm Row R/L
4- Figure 8 /  Thrusters R/L
5- Pull Overs  / [...]

Russian Red

Warm Up: Joint Mobility / Oly Rings- Body Rows / Air Squats
Work Out: 25 sec Work / 20 sec Rest / 3 Rounds of each group
1- Deadlifts (2kb’s) / Swings (heavy)
2- Pistols  (1 kb) /  Swings (2 kb’s)
3- Cleans (2 kb’s) / Push Presses (2 kb’s)
4- Snatch (2 kb’s) / Front Squat [...]

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