November 2011

Kettlebell Explosive Workout

This is fast, explosive workout. Move fast but keep your form 100%. Dynamic Warm-up + Kettlebell Warm-up Then: Double handed Kettlebell Swings + Mountain…

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Full Body Dumbbell Workout for Strength

Dynamic Warm-up Then: Dumbbells Complex 666 6 rounds – 6 reps – 6 exercises 1.Dead Lift to High Pulls + 2.Hang Cleans + 3.Front Squat to Push Press +…

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Bodyweight Conditioning Workout

While you make excuses, I will make my dreams a reality. Dynamic Warm-up Then: Team work A Team: 2minutes Rope Undulation B Team : 5x Press-ups + 5x Burps + 5x Burpees…

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Friday Dynamic Effort + Finisher

Upper Body Dynamic Warm-up Then: 5×5 Weighted Pull-ups – 20kg vest 5×5 Close-grip Floor Chest press – 60kg Rest 1-3 minutes between sets (Can be done as a…

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Endurance Training

Dynamic Warm-up Mobility Warm-up Then: Quad Press + Quad Hops + Bear Crawls + Crab Walk 5 rounds at 30 seconds per exercise with 60 seconds rest between each round…

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Kettlebell Metabolic Conditioning

“Don’t ever think you are better than somebody else, but never forget you’re just as good as anybody. No better, but just as good.” Wooden…

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Max Effort Strength Session

Mobility Warm-up Then: 2×10 Deadlift @ 50kg 2×5 Deadlift @ 70kg 2×5 Snatch Grip Deadlift @ 70kg Rest 1 minute between each set Then: Deadlift netural…

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Deck of Cards Mayhem

“I don’t look for “greatness”. I seek greatness. And it is available to each one of us.” Coach Wooden Dynamic Mobility Warm-up Then:…

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Interval Training

Dynamic Mobility Warm-up Then: Sprint Specific Warm-up Drills Then: 5x100m Sprints Light Jog to start position and start the next sprint as soon as you get there.…

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Strength - Sports Specific

Dynamic Warm-up Then: 3×5 DB or KB Single Arm Snatch Rest 2/3 minutes between each set Then: 3×8 DB Bench Press + 3×8 DB Rear Leg Elevated Squat Rest…

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Kettlebell Conditioning Workout

Dynamic Warm-up Then: Sling Shots + Halos + Good Mornings + Cosacks 30 seconds per exercise per direction Then: 3 supersets 10x Double Handed Kettlebell Swings +…

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Mind Game

Time and time again I am presented with what it requires to be a WINNER, a CHAMPION. Is it a physical attribute, a mental attribute or a bit of both. None can deny…

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Power Work

Mobility Work + Dynamic Warm-up Then: Work up to a heavy Clean and Split Jerk Then: 5x 2x16kg KB or 30kg BB Front Squat + 5x Burpee Pull-up + 5x Box Jumps 5 sets.…

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