Round 1
Barbell Chest Press
Push Ups
Band Pull Downs
Round 2
Chin Ups
KB Bent Over Rows
Dumbbell Curls
Round 3
DB KB Front Squats
Split Squats
BW Jump Squats
Bad Tire Workout
Bad Tire Workout Instructions
This is a killer tire workout that can be used as a challenge round at the end of your regular routine or as a stand alone conditioning workout. If you us it as a standalone workout warm up for 5:00 too 10:00 prior to starting. Then find a big tire and a sledgehammer.
You will perform five rounds of the following exercises:
Tire Flips x 5
Feet Elevated on Tire Push Ups x 10
Tire Jumps x 15
Sledgehammer Hits x 20
Rest 1:00 between rounds. Repeat for five total rounds!
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One Arm Swings
Snatches
Push Press
Front Squats
Figure 8 to a Hold
One Arm Rows
Triple Crush
Tick Tocks
Pullover Sit Up
Round 1
Deadlifts
Round 2
DB KB Front Squats
Round 3
Dead Clean + Front Squat
Goblet Split Squat
1.5 Deadlifts
Run
Round 1
Barbell Bench Press
Round 2
Chin Ups
Round 3
DB KB 1/2 Snatch
See Saw Press
Gorilla Cleans
Gorilla Rows
Round 1
Ab Gauntlet
Round 2
Ball Slams
Air Assault
H2H swings
TRX Split Jumps
Burpees
Round 1
One Arm Swing
Press
1.5 Deadlifts
Round 2
Dead Cleans
Floor Press
Figure 8 to a Hold
Round 3
Snatches
One Arm Rows
Front Squats
Challenge Round!!
The KettleBear
The KettleBear is a great kettlebell flow. Kettlebell flows and complexes allow you to to train conditioning and strength simultaneously and will give you a killer full body workout. During a flow you perform one repetition of several different exercises and then repeat for the deisred total rounds.
KettleBear Instructions
Warm Up for 5:00 to 10:00 then grab a pair of HEAVY kettlebells!! Perform the following:
Dead Clean x 1
Front Squat x 1
Push Press x 1
Front Squat x 1
Push Press x 1
Repeat 7 times through with out stopping! Then catch your breathe, rest for 2:00 and grab some heavier kettlebells for the next round. Repeat for five total rounds.
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