BUDDBELLS.com

Warm-up:
Mountain Climber tabata
Skill:
Pistol Practice
Workout: 5 rounds with Double Bells
Over Head carry 15 yards
See Saw press X 5es
Rack Carry 15 yrds
Dbl squats X5
Farmer Carry 15 yrds
Bent Row X5
Charlie Angles 30 yrds
Bear Crawls 30 Yrds
Enjoy!!
P.S. Do some jump rope practice at the end of the workout.

Warm-up:
Deck squat to forearm plank to a jumping jack X 20
Workout: 10 rounds for time
5 pull-ups
10 push-ups
15 air squats
20 swings
Skill:
pistol practice
Enjoy!!

I have been having a ton of people ask me about our warm-ups. This is what we do in class to warm-up statically, dynamically, and to work on our postures to take on the external load of the kettlebells or any other load.

Warm-up:
Do this with a partner or a few partners: as one person jumps rope the other does reverse push-ups or suspended rows. This is really fun to do in a jungle gym where you can hang and hook your feet on the bar and be totally suspended to do rows.
Go back and forth for 3-5 sets of 10
Skill:
Heavy pressing. Work on heavy singles
Workout: AMRAP 20min
renegade row pushup x 5 each side (row, pushup, row, push-up = 1 rep)
double bells single leg dead lift X5 each side
double bells floor press X 5-10 reps
box jump X10
Enjoy!!

Warm-up:
30sec work/30sec rest swings
5 rounds
Skill:
TGU to a bridge
Workout: 4 rounds
30 snatches each side
30 viking push press each side
30 goblet reverse lunge each side
Enjoy!!

Smoker: that is all I have to say. Enjoy!
400m run
50 air squats
4 rounds
21-15-9
swings
V-ups
400m run
10 burpees
4 rounds
800m run to beach stairs
Run down stairs to beach
10 long jumps out and back to the stairs
Up the stairs
4 rounds
Run 800m
Sandbag carry 400m
20 squat
Sandbag carry 400m
Enjoy!!

I asked what were some of everyone’s favorite exercise were and devised the workout from their ideas. Warm-up:
Squat with 5 curls to a thruster X 3
3 rounds
20 pull-over press
20 crunches
3 rounds
Workout:
21-15-9
swings (each side)
air squats
Presses (each side)
Deck squats to jump 4 height
Enjoy!!