BUDDBELLS.com

Happy Labor Day!
Warm-up:
5min snatch test: as many snatches as possible in 5min
Skill:
Pull-up
Leg raise
Work-out: 3 rounds
25 clean press each side
25 tactical lunge each side
25 windshield wiper abs each side
25 box jumps
Enjoy!!

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!!

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!!

Warm-up:
High/Low plank tabata
Skill:
Jerk
cleans
Workout: 5reps - 10 reps on the min (Bret ladder is allowed: 10reps - 5reps)
Clean squat 5-10
20 v-ups
clean jerk 5-10
20 v-ups
double snatch
Enjoy!!

Warm-up:
Plank Progression
Skill:
Dead lift and pressing tension
Workout: 3 rounds…. each round timed separate
Dbl clean burpee X10
sit up X 25
box jump X 15
OH swing X 10
OH body weight squat X 20
Better your time for each round. If your last round is slower than the first, one burpee for every second over time.
One min jumping rope for active recovery in between rounds.
Enjoy!

Warm-up:
Heavy, medium and light swings X 10
L sit (30 sec)
3 rounds
Skill:
Janda sit-up
Workout: AMRAP 20min or heavy 3 rounds
If you are going to use this workout for a muscle endurance workout do the AMRAP. If you want to use this workout as a strength workout do heavy for 3 rounds
2 Pull-ups
4 Alt press each side
6 Goblet squat
8 double get up sit up
Enjoy!