SWINGERS PARTY For todays session we are working on your posterior chain, pulling and grip strength. This may look easy to some of you but I really want you to focus on explosiveness with the kettlebell swings and strict form with the pull-ups.I recommend starting with 53lbs max for the swings, if you get 5 rounds through and feel it is too light then you can increase as you see fit.Once you’re prepared and ready to go, set a timer and let’s get to work! WORKOUT: 10 Rounds for time: 25 KB swings5 wide grip pull-ups
GRINDER HELL We are keeping it simple today with a big test of your muscular endurance and mental toughness. 3 exercises. 150 reps total for each. Minimal rest.You must complete all repetitions of a single round before moving to the next exercise. In easier terms, you must do all 50 ‘Hand release push-ups’, before you move onto 50 ‘2 count flutter kicks’. Once you have done 50 of each exercise, you will then do 40 reps of each exercise. And so on all the way down to 10 of each.Feel free to scale this so you can get through it...
NEED FOR SPEED Hit the track or local football field for todays session. No equipment necessary, just a big heart and the willingness to push through the pain. Start with 10 Pike push-ups, lowering yourself down slowly and pushing up explosively then move into jump squats. After you have completed all of your push-ups and squats, immediately break into a sprint. After you have sprinted 100 meters, hit the go button on your stopwatch and start walking back to where you started very slowly. Shake it out on the way back and focus on controlling your breathing. WORKOUT: 10 Rounds:10...
Workout for Monday October 14th Here’s a quick session that you can do either at home or as a team workout! All you will need is a stopwatch and somewhere to do pull-ups. To really make the most of this session try mixing it up with variations of the below exercises. For example: Start with diamond push-ups then when you can’t do anymore switch to regular or wide push-ups. For the pull-ups, start with wide overhand pulls then once failure hits move into underhand close chin-ups. For the lunges, start with lunge jumps if you dare! WORKOUT : 5...
Workout for Monday October 7th Grab a timer, a sandbag (30-40 lbs / 14-18 kgs) and a flat bench and it’s go time! For today’s session, you will be working on muscular endurance and building those muscles so often used in the Military. The workout below is self-explanatory however don’t be shy to switch the sandbag out with any other implement that you have available (barbell, deadball, ammo tin). WORKOUT : 5 Rounds 1 min Sandbag overhead press1 min flutterkicks1 min bench dipsRest 1 min